the best muscle building & recovery product & the the best upper body workout?

here's the deal....the old man ( not that old actually, he's 33, but that's what i like to call him) is interested in putting on some size. he's 6'5, about 225 lbs. has a nice built, a basketball players physique, but wants to mass up. any suggestions on muscle building & recovery products & upper body workouts to put on size. all suggestions would be very helpful &

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