I've recently committed myself to getting bigger and stronger over the summer. I play football and usually keep active, but I dont train hardcore or go to the gym on a regular basis. I eat well (no junk food or soft drinks, a lot of lean protein), train with the team and do extra cardio on my own.
I'm seventeen and I'm about 5'5 and weigh 165 lbs. (I play D-line or O-line when they need me) I have a set of dumbbells (10lbs-20lbs), a bench press with 100lbs of weight and my dad's old spinning bike.
I don't really have the cash right now to join a gym, so with my equipment, what exercises can I do to:
- Have a strong chest
- Decent arms
- Strong midsection
- Tone and strengthen legs
Thank you in advance for your advice.
P.S. Since I'm going to be building a lot of muscle, what type of supplements should I think about purchasing? I'm allergic to dairy products (whey powder, milk powder) and nuts.