Body building? please help, desperate.

Question

i want to get bigger both for freshman bball and for just freshman life.

i have the following equipment:

pivoting bench (flat bench press, dips, crunches, leg curls, curls, over the head, over the head behind neck, underhadnd curls)

jump rope

two 5 lb weights, one 10 lb weight, one 25 lb weight

perfect pushups

pull up bar

ankle weights

what can i do to build the most muscle (ESPECIALLY: biceps, shouldars, abs, pecs.)

Answer 1

Here is a link that lets you pick what part of the body you want to work on and than gives your multiple exercises (with picture) to use to focus on those muscle groups.

http://www.exrx.net/Lists/WtMale.html

Answer 2

Try Crossfit.com. This site will get you in the best shape of your life.  Very intense so use caution.  Work out of the day (WOD) is pretty killer.  Its great for athletes and helps build muscular indurance as well as cardio.  Pull up bars and dips are the best total body workout you can get.  If you want to get inspired by pullup go to you tube and type in bartendaz.  These are sick on the pullup bars.

For abs hang from the pullup bar and do knees to your elbows or leg raises while hanging from the pullup bar. L pullups and L sit are all great workout for your abs.