Hi im 15 years old and i want to build muscle and strength for rugby, i have a barbell which i can put the weight to 40 kgs on and 2 dumbells which i can put 15kg on both. at the moment i do not have a bench but could somebody write me up a weekly routine. mainly i want to build up my biceps, triceps, chest, shoulders, traps and back. Please please please can somebody write me a routine on what exercises to do, how many reps and sets and what day to do them, i wud be gratefull if u cud. And cud somebody tell me which mucsles i need to build to able to get a stronger punch as i want to have a strong punch incase i ever need it.
thanx

Do a search for "muscle exercises" and you'll come up with a couple sites that will list different exercises you can do. Start with the basic compound moves like presses and rows and pullups working each muscle group maybe twice a week. Give the muscles at least 1 day to recover between workouts. Use a weight you can do 10-12 reps with and can do 3-4 sets each, but the last rep should be a struggle. Not necessarily to failure, but it should not be a breeze to get through.