Dear sir,my weight is 68kg and my arm size is 13.5 in without pump so i want to gain my arm size as well chest so tell me how to achieve my goals.Give me diet n workout schedule n mainly suggest me which protein brand n which protein should i take.
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Param,
I've linked several articles for you. Please follow these exercises for your chest and arms development. Brand doesn't matter. Value does. I would suggest MuscleBlaze.
Thanks!