Need some help to make a training routine !

[sherco8003]

Hey guys.
So im a 13 year old, and i am shaping up for when summer comes along...
I need to become bigger, stronger and more tone. I have very muscley legs as i ride trials bikes, and my arms aren't as strong as i would've hoped. I also have a strong core, but i think there is a layer of fat hiding the abs i may have. how do i fix this? And has anybody got any ideas for a training routine i could possibly give a go? I'd like to:
-Get stronger arms, for them looking bigger too.
-Stronger legs,
- & mainly a stronger core, with noticable girl abs. but is it posible if i could get noticable abs within 3 weeks?
I understand that i need to eat the right foods for this to happen, plenty of protein and water. What other foods are great for this?
Thanks x

 

[BionicMan2K]

First of all! What type of phyiscal training you want to required?(weightlifting,bodyweight,unconventional training.)It seem like you have good endurance from biking. For the midsections you can do side bends,sit-ups,v-ups,ab roller,leg raises,etc...Eating the right foods,will help with fibers,proteins,carbs for training.