This is a brief overview of my workout plan for at least the next several months. Keep in mind that I work full time 9-5, and I am also taking a class wed/thur nights from 6:30-9:30pm. Currently I have a trip planned to South Padre, Texas in March, and then Las Vegas in June for a bachelor party.
Generally I like to do weights 4-5x a week in the gym. I like to set concrete goals, such as 20 chinups, 295 bench press, etc etc. I like to go heavy in the 6-8 rep range, I've found that works the best for my body shape.
Monday: Bench press 2 sets after warmup. 2 sets of fly's, dips, or incline (I rotate this) 3 sets of forearms. 2-4 miles running outside
Tuesday: 3 sets of chinups (usually I add weights up to 45's) 2 sets of dumbbell or barbell shrugs. 3 sets of pulldowns. 2-4 miles running outside. Situps