just do lots of pushups, bicep curls, tricep lifts, shoulder presses, shoulder shrugs, wrist curls and any other arm exercise u can think of, if u have a punching bag then try and use that for 15 mins -half an hour a day.

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Age:14 Height: 5' 9" Running Vertical Jump: about 32 inches
Highest Poster On SBT
Good, better, best. Never let it rest. Until your good is better and your better is best.
-- Tim Duncan

he has a bench so theres no reason for him to be doing pushups if hes trying to put on mass.

ok then bench press then, just do lts of arm exercises and get lots of protein. but if u can punch a punching bag for 5 sets of 3 mins non stop every day then u will tone up pretty quickly, u do lyk 30 secs high punches then switch to low and keep doing that until u get to 3 mins

__________________
Age:14 Height: 5' 9" Running Vertical Jump: about 32 inches
Highest Poster On SBT
Good, better, best. Never let it rest. Until your good is better and your better is best.
-- Tim Duncan

since u r a begginer u need a begginers program

starting with light weights and doin lots of reps(i suggest between 10-16)

3 sets each excersice is gud 2 start

u should figure your workout times 4 yaself,find one tat suites your workout,1-1 and a half minutes should do

big excersices and big movements r the way 2 go,like bench press,barbell curl,bent over dumbell rows,pullups,militry press

eat lots.smaller meals frequently is the way 2 go

lots of meats and protein rich foods,and enough carbs but dont overload on em

hav your supplements with meals and b4 n after training

an apple or bannana or any fruit wif a low glycemic index is gud 2 hav prior or after training with a protein rich source and something like oatmeal/pasta

one-two excersice each body part is enough 4 mass gaining

lifting tempo should b slow(2 seconds up n down)for most

dont start off with hevay weights if u hav no experience

look up begginers programs on bodybuilding.com if u cant make your own

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