I am 16 and will be 17 in January of 2010. I would like to gain muscle and gain better definition in my upper body. I don't want to use any type of pill or protein bar or anything like that. I would like to know the best exercises to do ( With a dumbbell ) to help me. If using terms like flies or something of the sort, please describe because Idk the different terms for the exercises. Thank you

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