this got me from very skinny to muscular arms and a six pack (I am AGE 16)

ok since i use this site quite frequently i thaught id give something back

while i may be less skillful in talkative fields i sure as hell know how to get into shape

this guide is mainly for skinny guys who gain little or no weight even when eating copious amounts

***IMPORTANT INSTRICTIONS****
Do this whole workout ONCE every 3 days this gives time for the muscle to heal and build up

have a 5 or 10 minute break between each set

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3 sets of butterfly crunches (30 reps a set) <----(upper abs)
http://www.sixpacknow.com/butterfly_crunch.html
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3 sets abdominal butt raises (30 reps a set) <----(upper abs)
http://www.shapefit.com/abs-exercises-butt-ups.html
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3 sets of regular crunches (30 reps a set) <----(lower abs)
http://www.shapefit.com/abs-exercises-leg-pull-ins.html

3 sets incline dumbell flyes (30 reps a set) <----(pectorals + arms)
http://www.shapefit.com/chest-exercises ... flyes.html

3 sets of Dumbbell Oblique Side Bends (30 reps a set) (side of abs)
http://www.shapefit.com/abs-exercises-d ... bends.html

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***********ADDITIONAL (OPTIONAL)*************

3 sets Incline Bench Dumbbell Press (30 reps a set)
http://www.shapefit.com/chest-exercises ... press.html

(3 sets ) (30 reps a set)
***Indian Press ups***(mainly triceps, abs and pecs but slight increase on biceps)
http://www.youtube.com/watch?v=k7u04mvyuJU
(OPTIONAL ALTHOUGH EXTREAMLY EFFECTIVE MAY CAUSE ONE ARM/PEC TO BE LARGER DUE TO DENDENCY TO LEAN)

Might as well do shoulder and bicep/back exercises as well. Try shoulder press, or shoulder flies, seated row or pullups as well.

Also, 5-10 minutes rest between sets is a little much.

thanks guys. Iḿ exactly like this. 23 and can eat whatever I want but sit at 63.8 kilos

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The single greatest thing PUA taught me was to open my eyes.