Okay well I'm looking for a workout that will help me increase muscle mass in my upper body and lower body. In the workout I need the workout, number of sets and reps, and how much weight to put on each. I will be off to college in 5 months and I need to gain some muscle fast. Moreover can someone put up pre and post workout supplements that I should take from GNC?


17 years of age
Bench max=150
Deadlift max=225
Squat Max=180

Please someone help me. The faster I get a good workout the faster I can start.