Im 15 teen and i play football i need a workout for it only got a bench?

Question

15 teen male 6 foot 1

Answer 1

I assume you have a bar as well.

chest :bench press and incline press(if it does)

get some dumbbells look at e bay or garage sales.

than you can do flat and incline flys

arms.

bicep curls standing, dumbbell curls sitting.

triceps overhead extension (with dumbbells) close grip presses

shoulders: military press dumbbells /bar

up right row with bar

legs: squats and lounges, calve raisers.

back is tricky bent over rows but you have to no what your doing. go to gym a couple of times just so you know how to do the exercise properly. there are also some really good body building magazines that have work outs in them with pictures. you don't have to be lift Heep's of weight as your still growing. concerntrate more on sprint training and your overall fitness. you've got good height and you won't finish filling out til  in your late teens.

just make sure you do the exercise correctly!! don't damage yourself. if you can afford it at first ,I really think you should join a gym to you know what your doing.

good luck with it mate.