Hello, im 15 years old. I am trying to bulk up for football this year. I am 6'2" at about 170 pounds. I have been doing my own little routine since I bought my bench back in september. I am really trying to develop my upper body. here is what I have for equipment. I do this routine 3-4 times a week
. My bench is a Weider Pro 408.
. I have 2 dumbells.
. olympic barbell.
. preacher curl bar.
. abroller machine.
. specialized allez epic racing bike.
. 2 44 pound weights.
. 2 33 pound weights.
. 2 22 pound weights.
. 2 11 pound weights.
. 4 5.5 pound weights.
. 2 3 pound weights.
. 2 2 pound weights.
This is what im doing now
benchpress, flat setting: 4 sets of 10 reps with 44 pounds, not including bar.
preacher curl bar, power clean: 2 sets of 10 reps with 33 pounds, not including bar.
right hand dumbell: 1 set of 20 reps with 17 pounds.
left hand dumbell: 1 set of 25 reps with 17 pounds.
hand squeeze left: 1 set for 35 seconds.
hand squeeze right: 1 set for 35 seconds.
10 mile bike ride 3 times a week. Takes me about 30-40 minutes depending on wind etc. average speed is about 15-20 MPH.
kind of a lame routine right now, but im new and im not really sure how my routine should be. Im riding my speed bike to try to work my legs, any suggestions there? Any advice would be greatly appreciated. Thanks