I'm 115 Lbs, 5'7. and i'm 13.
Trapezius Rolls - 5 sets of 10
Barbell Shoulder press: 5 sets of 8
Bench Press : 5 sets of 10
Incline Bench Press : 3 sets of 8
Dips : 5 sets of 12
Push ups : 5 sets of 20
Cable Pushdowns : 5 sets of 15
Bicep Curls : 5 sets of 10
Close Grip Bicep Curls : 3 sets of 8
Incline Hammer curls : 3 sets of 8
Sit ups : 400 a day
Calve Raises : 5 sets of 10
Squats : 5 sets of 10
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