Currently me and my buddy are training 5 days per week however I feel this is little exhausting for me taking into consideration that we come to gym after all day job but if I will start a cycle soon and it will help with faster recovery.

DAY 1
Chest 5 exercises

Day 2
Quads 5 exercises + calves 2 ex.

DAY 3
Shoulders 5 exercises

DAY 4
Arms 8-9 exercises

DAY 5
Back (5 exercises) + calves 2 ex.

3 times per week we work on abs.