Start with cardio to warm up and/or stretch to help prevent injuries. I have been using Phat Lab Energy Mix for my pre-workout and stacking it with the new SuperHuman Pump.
-Dumbbell warm ups 4x15 -Standing overhead press 4x10-6 -Dumbbell rear delt flys 4x15 -Dumbbell reverse press 4x15 -Dumbbell front laterals 4x15 -Dumbbell side laterals 4x15 -Cable rope front laterals 4x15 -Cable rope pull downs(behind head) 4x15
For recovery & growth I would definitely recommend supplementing with a protein powder. or any of the post workout carbohydrate products we carry. (Check Those Out Here) Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that!