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I liked them both but I prefer OEP because the results last longer

Pull-Ups are a must if you want a strong back

Haha so true so true. This thread is a waste

You could try a dive day split.
Example:
Mon: Chest
Tues: Back
Wed: Legs
Thur: Shoulders
Fri: Bi's and Tri's

Cardio each day and abs every other day

Increase your intake of protein, give yourself proper time to rest, and just focus on lifting heavy, good cardio and a well-balanced diet.

i would definitely wait a week or two

Suck it up and be a man!

use it as motivation to get swole. thats what i did, gives you a good pump ha

shoulder press 3x8
upright row 3x8
shrugs 3x12
front raises 3x8
side raises 3x8
kills shoulders and traps

i have always done a 5 day split whether i am bulking or cutting. i recommend doing the less reps with more weight and trying to go up in weight each week. so in terms of sets and reps keep it about...

i think the routine looks good. just make sure you continue to eat right and hit the weights hard. and be sure to do less reps with more weight if youre trying to pack on the muscle

You may want to try some seated tricep extensions