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Hello. I am 17 years old male. My upper body is very weak and thin. How to gain mass on my upper body? Also I have lactose intolerance.
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Pull-Ups. 3 sets of 6-8 reps. Barbell Shoulder Press. 3 sets of 6-8 reps. Seated Cable Row. 3 sets of 8-10 reps. Dumbbell Bench Press. 3 sets of 8-10 reps. Dumbbell Flyes. 2 sets of 10-12 reps. Barbell Curls. 2 sets of 10-12 reps. Skull Crushers. 2 sets of 10-12 reps.
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