I want to add some muscle on my upper body. Problem is I am beginner and I had knee surgery. I can not lift weights standing or do deep squats (can not bend knee past 90 degrees) not to mess my knee. I will be able to do that in few months.
For now I need to have some program to gain muscle size. My overall goal is +10 kg. Currently I am 185cm high and 82 kg. I am beginer when it comes to body building -- but I did a lot of sports before my injury.
Can you recommend me any workout plan?