you can do a lot of stuff with DB

CHEST: DB press (flat, incline, decline), DB flyes etc
BACK: DB one arm row, weighted pullups
SHOULDERS: Shoulder DB press, Arnold press, lat/front/rear deltoid raises
ARMS: DB curls, incline DB curls, hammer curls, DB tricep extensions, dips
LEGS: DB deadlift, lunges, DB squats
ABS: weighted crunches

There are a lot more I've not listed, that's for you to find out.

Beginners need to do more on compound exercises, for the first 3 weeks, select a weight you can do for 6-8 reps for strength, which means at the 8th rep, you are at failure. 3-4 sets for each exercise, 9 sets of exercise for each body part, split into different types of exercises to hit different angles. Then at the 4th to 6th week, 8-12 reps for mass.

Good that you're starting at 16, I wish I could have started training and eat properly earlier.

This post has been edited by Florian: Nov 29 2009, 11:48 PM