[thedutchman92]

No more than 3 sets of everything, low reps (no more than 10) with heavy weights and a minute's rest between sets, so realistically you are getting as much lifting time as resting time. I do weights every second day alternating between arms and frame workouts. Best exercises I've come across are the compound ones like; Military Press, Upright Rows, Deadlifts and Palms-in Bench Press.