Thread: Gday all

Hey all,
I'm fairly new to bodybuilding/working out and the like and am looking for a bit of advice.
I'm 16 and am trying to bulk up. I don't have easy access to any nearby gyms but I've got some dumbells and a fitball at home.

My first question, is it alright to substitute my fitball for a bench? Mainly when doing fly's, bench's etc.

I've put together a bit of a routine, consisting of 3 days a week. Any advice on what you guys think of it and improvements that could be made would be muchly appreciated.

Day 1
Shoulders
Arnold Press
Shoulder Press
Lateral Raise

Back
Shrugs
Upright External Rotations
Lying Rows

Day 2
Upper Arms
Lying Tricep Extensions
Standing Dumbell Curls
Concentration Curls

Forearms
Wrist Curl
Reverse Wrist Curl
Thors Hammer

Day 3
Chest
Knuckle Push-Ups
Bench Press
Dumbell Flys

Abs
Bike Kicks
Crunches
Fitball Crunches

Ok. I'm planning to do these on Monday, Wednesday Friday.
For all of these I'm doing 3 sets of as many as I can do until a max of 10 Reps. Bike Kicks I'm doing 3 sets of 60 secs each.

I've got diet in order, eating more/more often and eating more protien- Mums a doctor so she feeds me up pretty well.

Suggestions, criticisms?
Thanks in advance,
Dave

also bro , why bicycle when bulking ex out the cardio, a 5 minute warm up is ok, but other than that, no way. i never built size till i started stretching warming up and cooling down. so good luck.