Home Workout Plan: 14 Year Old

I

iOskar

0
Hi everyone :)

I'm new to this site but not new at exercising, I have no gym near me or any machines of any sort just four dumbbells (2 of 3kg and 2 of 2kg) and a jump rope. I also play basketball but not often due to no courts near me. I can't say I'm really skinny but I'm some what skinny I only weigh 50 kg and I'm 5.7', I've been exercising some what for the passed month and has gotten me muscle but I what to know what I should do to keep it and apart from getting stronger to gain more muscle mass instead of body mass so I don't look skinny anymore

I know it's not much information but any suggestion is good thanks :)
 
With limited equipment you will be looking at bodyweight work to improve your strength.
There is a section on the main forum on that. I would suggest having a look through that to find some good ideas.
Growth involves strength endurance overload, so reps of between 6 to 10 (maybe 12) at the rep max, so 3 x 10 will be at weights you can only just do for 10 reps. This is based on you being an adult if not the weight will have to be lower until your bones have fused.
Bodyweight is still weight so it's finding ways of making it hard enough to deal with that 10 reps is all you can do, or stuffing the dumbbells in you pockets.

Welcome aboard anyway.
 
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