Dumbbell fitness program to help develop the three months

Now at the leave of absence, so there is time to do something for the first leisure. I probably status, height 177cm, weight about 125 pounds, body mass is weak, childhood love sick, the overall look is very thin. There was a hand of 15-pound dumbbells, an adjustable angle of the bench would like to have well-meaning friends love sports and fitness to help develop a more detailed fitness program, as well as recipes and attention to matters like that. There is still time insisted that after three months will be busy, hope to achieve through fitness weight gain, an increase of muscles. Rookie, I do not know more than 30 minutes count, in this Xianxie!

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I added you Q a - http: / / hi.baidu.com/micafish/blog/item/8df72eeeae5edcf3b2fb95f9.html

The above has explained the action - there are also groups ---

What problems can consult with my -

in general - 7 days a week - Closed both days the rest of the time - can be 3 days to do two muscle groups per day of exercise -. A muscle strengthening exercise -. And a body muscle exercise

diet --- from the Baidu search early can also consider your own taste -