⬅️ Exercise
🔗 from here
- Beginners can likely gain a couple inches on their arms within 90 days. You’ll likely see additional noticeable gains for another 2–3 months.
Protein
- Multiply your current weight in pounds (measured when you wake up—before eating breakfast) by 0.8 to get how many grams of protein you should eat daily
Exercises
Here for specific workout plans