Hey I'm 172 cm and 65 kgs. I'm looking to bulk up so I can be a better rugby player. I started to workout again since I wasn't motivated to keep going a month ago. This is my workout routine i dont know if its a good routine for me though. upper body on Monday, Thursday and Saturday, I do bench press shoulder press bicep curls dips and pull ups. For legs I do squats with weights lunges with weights and I jump on the bike. I train my legs on Tuesday Friday and Saturday. Also I eat six times a day but I don't know what I should be eating for muscle mass. Any tips would be helpful.Hey I'm 172 cm and 65 kgs. I'm looking to bulk up so I can be a better rugby player. I started to workout again since I wasn't motivated to keep going a month ago. This is my workout routine i dont know if its a good routine for me though. upper body on Monday, Thursday and Saturday, I do bench press shoulder press bicep curls dips and pull ups. For legs I do squats with weights lunges with weights and I jump on the bike. I train my legs on Tuesday Friday and Saturday. Also I eat six times a day but I don't know what I should be eating for muscle mass. Any tips would be helpful.

If you're still growing, I wouldn't take supplements at all because it's likely to affect your full height, let your muscles rest in Workouts, the reason why the largest bodybuilders maintain their ginormous mass is because of supplements and Type One Steroids along with plenty of hormonal drugs. Try Upright Rows with Dumbbbells, I use them with Light Weights as I'm 13, 5'2 and 100 Ibs with plenty of Strength. Drink Milk and get plenty of Nuts and Turkey (Best Protein in Natural doses) and Military Press, also I would try Deadlifts, but be careful as they are slightly dangerous.