Hey I am trying to get some lean mass. The only thing is how do I lift, like how many rep and sets should I do?



day 1 Bi/Ti Ceps/forearms
Day 2 off, maybe bike at home
Day 3 Legs/ Chest
Day 4 Off - ABS/BIKE
DAY 5 Shoulders/back
Day 6 back to day 1

I need some huge work I know, and the other thing is I need some help with what would work best for arms and chest and abs?