I used this workout to cut weight for wrestling and lost 11 lbs in only 17 days.....I've lifted for years and know my way around with weights and nutrition,but I got lazy (still lifted,but no cardio and bad diet) after my sophomore year of wrestling,so i went from 152 to about 165 after awhile..so its safe to say i was constantly about 163 on average,but one day i decided to get back with the diet and cardio and make a more intense workout....the only way for this workout to be effective is to ALWAYS make sure you run 2-4 miles after every workout....NO WALKING!!!! keep it a good pace that you know you have to work hard to keep up.......oh,and i do abs after every workout because those are teh ultimate endurance muscle and can heal very quickly...Try and workout according to this schedule:
Monday:Shoulders, Traps, Forearms, Neck
Tuesday: Biceps and Back
Wednesday: Triceps and Chest
Friday: Shoulders, Traps, Forearms, Neck
Saturday: Biceps and Back
Sunday: Triceps and Chest
So you see the pattern? do those three workouts simutaneously,rest a day,then repeat...keep doing this and each workout in that week,change to the second workout for that week (unless I didnt fill out another workout for that),and then the next week,go to the other week's set of workotus for each group of muscles and do the same thing by swithcing the workout...get your diet to be 6 meals a day,spread 2-3 hours apart, with about 350-400 calories each meal,and make sure its always something clean and you know is goood for you....try to get it so every set you do while lifting is a set that makes you work,dont do ten reps of 50 lbs on a bench when you could be doing ten reps with 200 lbs,dont cheat yourself...