I need a routine

[GazzaV]

Hey my name is Garion
Im 14 years old and ive decided to really start looking after my body and get the best out of it.
I am 6ft already but i havent grown for a while i am skinny but im not scrawny and weak.
What i need is a routine that will help me keep up fitness and improve strength and tone muscles.
Ideally i would like to get a 6 pac get bigger biceps,triceps and pecs.I would like to say that i do not have any proper equipment to help me and if i were to buy anything it would have to be quite cheap.So im asking if there is anyone to tell me a routine that i could do and help me with the required things.
Thanks in advance
Garion

[Anubis]

Well Garion, nice to see you looking after your body at such a young age.
If you're not going to go to a gym to workout, you're going to need at least some decent equipment. Check the newspapers for a used bench. It would be good if it has decline/incline capabilities. You also want to get some dumbells, bars and weight plates to get you started.
The other thing you're going to have to do is learn how to eat properly. If you're looking to add some muscle you're going to want to eat more protein than you're getting now (good sources are chicken breasts, lean meats, cottage cheese, nuts, fish, milk etc.). Don't forget about the good fats (polyunsaturated, monounsaturated) and carbs too.
You can do all the weight training you want but you wont see any results unless your diet is sound.
www.fitday.com will allow you to track your calories and macronutrients for free.

[GazzaV]

ok thanks very much but is there any way i can use simple things at home or is there anything i can do that doesnt need equipment such as sit ups and is there an actual routine that you could work out for me as it would be very highly appreciated

[Anubis]

Sit-ups, push ups, some basements have beams where you can maybe do some pull-ups.

Try filling some empty milk jugs with water and using those to do some upright rows, lateral arm raises, front arm raises.

You can start with things like these, but eventually if you want to see some serious gains, you're going to want to get some basic equipment.

I assume you live at home and don't have a job since you're 14. Can't your parents help you out? Dumbells are pretty cheap when you're first starting out.

As far as giving you a routine without you having anything to work with, like I mentioned above. Sit-ups, Push ups, heck, try benching your younger sister
Really though, find a way to at least get some Dumbells. You can do so much more with them.

[GazzaV]

alrite nice one so tomorrow after school i will do about 5 sets of 100 sit up and 5 sets of 10 press ups and i will order a chin up bar. And then have a look at dumbells and get the best deal possible and what weight dumbell would i want?

[Anubis]

If you've never really worked out you probably want to start out with light dumbells (and buy them in pairs!). Get two 12lbs, Get two 15lbs, Get two 20lbs, Get two 25lbs... and work your way up from there as your muscles get accustomed to the weight you're lifting.

Also, sit-ups will not give you a 6-pack if you have belly fat covering them. You'll have to lose belly fat via cardio in order for a 6 pack to show.

That's one of the most difficult things for weightlifters to achieve is massive muscle sporting a 6 pack.

[chris_f]

scratch buying actual dumbells...

it'll get expensive FAST!

Buy either one of those cool adjustible dumbell sets that bowflex and such make, or buy adjustible dumbell handles (yes, they sell those) and a small weight set and go from there.

In the meantime, head over to the FAQ section, click on the "Routines" thread, and find "Death by Bodyweight" by Ian King.

Good luck and keep posting.

[GazzaV]

alrite, thanks to both of you
well fat isnt really a problem with me as like i said i am skinny, also im not the most well off person and there for would want the cheapest thing that will work