Work out in 3 weeks,?

i want to do a 3 week workout at home to draw from buff, i'm naturally slim and 16. I don't know what routines to do or what food to get through, help ?

Answers:

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Just eat glowing foods, remember that food pyramid?? well if you follow that next you are set. As for working out, pushups help the shoulders arms and pecks, cruches work great and briskly for the abs, running is very angelic for the legs and also the abs. Just remember what you did in P.E. those exercises be actually righteous ones, just brand name sure you stretch before working out and other do at least 1 more rep. every time you work out ie. 1 more pushup a afternoon (at minimum) this will make it so your body doesnt ever catch used to it and will continue to rip muscle and grow.
hope that help any.