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i like a good Heavy weight/lower rep type workout,
Mon - Dumbell Chest
Tue - Upper and Lower back
Wed - Shoulders
Thur - Arms, Biceps/forearms/triceps
Fri - Legs
I follow a slightly modified MaxOT regiment, great plan, i highly reccomend it.
My reps a using a weight that i can put up at least 4 times, but no more than 8, I usually do 6 reps with 3 to 4 sets.
I find that i get a better tricep excercise when i do it with the rest of my arms.
To help mucle recovery i take 7 grams of L glutamine preworkout, and 7 post.
I also take a 30 gram protein shake post workout, and another at lunch, mixed with 5 grams of creatine. Works pretty good.
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