u/BhonduVibhor

Hi, Im M16, 5'9-5'10 54.5kg

I do bodyweight training but its not frequent..I need help to develop a few muscles and work on them.

I request yall to help me to work on the following muscle/muscle groups by telling me few exercises I can do

• Arms [wrists and forearm]
• Legs
• biceps and triceps

Currently what I do is

• Pullups, chinups for back
• pushups for chest
• squats for legs [Ik its not enough] [I also do other little exercises but they are not as frequent as squats]
• For abs ->Hanging Knee Raises

My other physical activities

• I am into endurance sports [mainly long distance running] and a little swimming
• I do play other sports such as football and cricket

Issues

• Not consistent in lifting or training as I focus only in running and that is also the reason of me not gaining weight fast

Equipment(s) I have rn

• Pullup bar
• 5kg x 2 dumbbell [ik its a body weight fitness subreddit ]

Current physique

• Thin
• slightly developed chest
• visible abs [low body fat %]
• slightly developed lats
• slightly developed leg[ thighs and calves]

Diet

• Non veg [eggs, chicken , milk, paneer , vegetables] are part of my diet so I CAN take good protein from my food only (I guess)
• Currently just bulking up myself due to my weight..I wanna pull this to near 57Kg so Im making sure to eat good carbs-protin-fats and other micro-macro nutrition

Thank you for reading this, I hope yall help me💗 and I'll make sure I get frequent into all of this.