Working Out Five Days A Week
These are five short but intense workouts in a more standard bodybuilding split, hitting each muscle super hard once each week. Average workout should be 25-35 minutes long.
Diet is super important
The Six Second Negative Super Workout
That is why only 1 exercise for biceps and 1 exercise for triceps will be stressed with a slow negative.
6 Second Negatives is super important
The eccentric portion of movements has been proven over and over to benefit hypertrophy more than the concentric portion. The eccentric portion is the part of the lift where the muscles are lengthening (ex. the down portion of a curl or bench press).
Five days a week with 6 second negative workout
Day one: First day is Arm day.
http://www.bodybuilding.com/fun/paul2.htm
Day two: Second workout is Legs
http://www.bodybuilding.com/fun/leg-workouts-for-men-7-best-workouts-for-quads-glutes-hams.html
Day three: Chest and Shoulders
Day four: Back
Day five: Legs
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