you need to work on your core. To be a good athlete(being fast and strong) you need abs. Work on lots of sit ups with weights. A strong core means being faster, stronger and more endurance

Thats deffently not enough to build muscle. If u don't have a gym to work out at, then join ahigh impact sport like football or wreslting. They always work out in the gym at school and will help u get stronger

Heres how to work out ur body part.
-Chest: Bench press, decline press, incline press.
-Shoulders: Press behind the neck,should burns withdumbells
-Tricpets: Tricept extentsion and various other things i can't remeber
-Bicepts: Curls with dumbells, Bar Curl, Seated curl
-Back: Lat pulls, Pull down, dead lifts.
-Abs: lots of kinds of cunches
-Legs: Squats, Leg press, Leg exstensions, leg curls, cafve raise.

Sorry if i didn't spell correctly.

oh and just having a six pack wont make u all that one guy said. U need to work ur whole body and do alot of cardio. Like running swimming, cycling

I know of a great plan that will give you results fast and build up muscles. If you would like me to tell you more about let me know at