Skinny Adventures
Shared By : OrfeuszHruszowiec2
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 416

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Description

Im a skiiny 16 year old looking to make a big change in my life. I was bullied for a long time which put me in a state that I didn't want to do anything.i would always try but never succeed due to lack of motivation. I have just started this plan that I have made myself and have already seen result (while taking creatine) creatine is a supplement for skinny people which will help them gain weight and muscle it does that by drawring more water into your muscle and causing the to look bigger whilst increasing your strength but you will have to drink a lot of water. I weight at 48kg with a height of 174cm and just after 2 weeks of taking creatine I managed to gain 1.5kg.I hope one day I will inspire others like me to start their own journey and change their lives.

Tuesday Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 60 sec 8 5 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 5 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 10 5 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 8 3 Progress Chart
Friday Back, Bicep and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 5 5 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 60 sec 8 6 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 6 5 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 8 5 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 8 5 Progress Chart
Saturday Chest and Tricep
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 5 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 5 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 10 5 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 5 5 Progress Chart
Sunday Legs and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 10 4 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 12 5 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 5 Progress Chart