Bodybuilding Dumbbells

Bodybuilding help, I need adequate advice?

Hey I’m 15, 6’0, 133 pounds. Yeah, I know, I’m extremely underweight for my height, and I know it. It’s not that I don’t eat, because I eat 5 – 6 full meals a day. I get 6 – 7 hours of sleep during school week, and I’m half Irish and half Filipino.

So, I’ve recently been going to my community center gym and its mostly machines. The only free weights they have are dumbbells.

I want to get bigger: triceps size, chest, forearms, etc. I am pretty skinny right now, only cut, some muscle, not fat at all. I have protein powder I will put in my milk after a workout. To end things off, I have an extremely rapid metabolism.

What should I do to bulk up and gain the size that I’m looking for?

Schedule, exercises, time, reps, etc.

Thanks, appreciate it.

dude i used to be 5ft 5 100lbs now im 5ft 5 140lbs 15% body fat so yeah i needa cut fat now but i bulked up man and that’s what u gotta do it took me like 7 months but i wasnt serious about it the whole time im sure u can put up 40lbs in 4months if u follow this
3500cals a day
50% carbs 30% protein 20% fats
so 1750cals from carbs divide by 4 to get gram amount
1050cals from protein divide by 4 to get gram amount
700cals from fat divide by 9 to get gram amount
stick with complex carbs like brown rice sweet potatoes whole grain cereal like kashi oats whole wheat pasta
protein chicken shrimp tuna seafood steak lean hamburger eggs egg whites cottage cheese milk whey protein protein bars if necessary beef jerky coal cuts
fats peanut butter (natural) raw nuts not roasted avacados olive oil olives mayo fish oil fish

workout 3x a week cuz ur a hardgainer
work mon wed fri 1hr a day
do three muscles a day
1 day do back triceps traps
rest
1 day do legs calves abs
rest
1 day do chest biceps shoulders
rest
abs if u want or rest again
make sure u eat the same everyday like same amounts
workout HARD make sure u work chest back and legs before the smaller muscle groups and do more sets for the larger ones
do 6-10 reps make sure the last one or two reps are hard if not the weight is too light

good luck fellow bodybuilder =)

Bodybuilding Exercises : Bodybuilding: Standing Dumbbell Press

Bone strength Photo Mugs Bone strength. Conceptual computer artwork ofskeletons lifting weights. This can represent bonestrength. Bones are rigid structures built mainlyfrom calcium minerals. They provide structure forthe human body, but a dietary intake of mineralsis needed to rebuild them. A mineral deficiency, or a bone disorder, can cause degeneration of thebones, as can a lack of load-bearing activities.If the bones …

Weight training Photo Mugs MODEL RELEASED. Weight training. Man usingdumb- bell weights in a gymnasium…..

Weightlifting Photo Mugs MODEL RELEASED. Weightlifting. Woman lifting dumbbells whilst sitting on an exercise ball.Exercise balls are used because their inherentinstability causes more of the bodys muscles torespond, thus providing a better work-out…..

Cathe: CTX Upper Body [VHS] $29.00 CTX Upper Body Split is a total upper body muscular conditioning workout. We’ve taken all the upper body segments from Cathe’s Cross Train Xpress series and put them all on one video. You will work your back (12 min.), chest (10 min.), shoulders (10 min.), biceps (10 min.) and triceps (15 min.) in the typical gym style workout that Cathe is so well known for. The warm-up from “All Step” and the st…

Bodybuilding – 24W x 16H – Peel and Stick Wall Decal by Wallmonkeys $33.99 WallMonkeys wall graphics are printed on the highest quality re-positionable, self-adhesive fabric paper. Each order is printed in-house and on-demand. WallMonkeys uses premium materials & state-of-the-art production technologies. Our white fabric material is superior to vinyl decals. You can literally see and feel the difference. Our wall graphics apply in minutes and won’t damage your paint or l…