Need Help for Hi School Stuff

P

problematica

0
Hey, I am problematica. I'm a little shy and to have the courage to write this, well, i might not say all i need to. Well, I'm 14 years of age, and way around 121 pounds. I am 5ft 4" and i don't really exercise. I do have muscle, but i cant say its fair. To Be Honest, i have struggle doing 10 proper push-ups. Anyway, i am getting ready for dance in hi school, and i was wandering how to increase the 3 following things.

Speed = we have to be quick, and move fast

Arm Muscle = Apparently, since im the male, a lot of lifting will have to be done.

Abs = I just want to look good, since im going to be around a lot of ladies. Plus, it's nice to shaped and sexy.

If anyone is willing to help me. Thank you ^_^
 
for arms: Chair Dips, DB or BB Curls, 21's, Pushups.
oh if you want shoulders: Overhead DB Extension, Flat Bench Press and pushups.
Of each exercise do 10 reps of 3 sets.
Speed: 3 sets sprint 25 meters, 3 sets sprint 50 meters, 2 sets sprint 1 set fast jogging 100 meters.
hope i helped
 
Oh, oh my, still new here so i might not know the terms of BD, BB Curls, or 21's.

A bit too much running for 1 day don't you think 0.0

But, I'll try.
 
well take off the 50 meters and thats prob it. DB is dumbells. You can probably guess what that is.. BB is barbell like the long pole thingy. just search 21's on youtube and same as curls. and prob same as everything. just search youtube it will be there.
 
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