As one of my new year to-do's was to go back to the gym to build up again.

Basically im 6 foot 2 inches, 79kg/171pounds/ 11.5 - 12 stone

I have lost weight on the upper body area, chest, arms, shoulders.

Im looking to hear your preferred exercises for when it comes to arms, shoulders and chest, upper area i feel i need to build more of my upper chest up, i will do this sort of 50/50 gym and at home as i have free dumbbell weights at home but no bench.

Also what protein supplments would you recommend? Before i used to drink Hurricane XS from myprotein twice a day with a balanced diet, but been told the USN stuff is better?

As said, not looking to loose weight, just looking to bulk up my upper body area.

Any tips or advice greatly appreciated.


Ashley