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