Day 1 Upper Body Mechanical Stress

Exercise
1. Dumbell Press
2. Incline Dumbbell Press
3. Dumbell inverted Row
4. Seated Row
5. Overhead Press
6. Barbell Shrug
7. Barbell Curl
8. Close Grip Barbell Press

Day 2 Lower Body Mechanical Stress

Exercise
1. Squat
2. Dumbell Lunges
3. Stiff-Legged Deadlift
4. Hamstring Curl
5. Calf Raise

Day 3 Upper Body [a] Muscle Damage

Exercise
1. Deadlift
2. Incline Dumbell press
3. Incline Dumbell Fly
4. Bent Barbell Rows
5. Inverted Row
6. Barbell Shrug

Day 4 Upper Body [b] Muscle Damage

Exercise
1. Overhead Press
2. Dumbbell Shoulder Press
3. Lateral Raise
4. Face Pull
5. Barbell Curl
6. Incline Curl
7. Kick backs
8. Overhead Triceps Extension

Day 5 Lower Body Muscle Damage

Exercise
1. Squat
 2. Dumbell Reverse Lunges
3. Dumbell Forward Lunges
4. Dumbell Hamstring Curl
5. Calf Raise

Direct abdominal training is recommended but not required. Feel free to include direct ab
Sets Reps
3 5
3 6
3 5
3 8-10
3 6
3 8-10
3 8-10
3 8-10

Sets Reps
5 6-8
3 10
3 8-10
3 8-10
5 8-10

Sets Reps
2 5
3 10
4 8-10
4 8-10
4 8-10
4 8-10

Sets Reps
3 10
2 12
4 8-10
4 8-10
4 8-10
4 8-10
4 8-10
4 8-10

Sets Reps
5 10
 3 12
4 8-10
4 8-10
5 8-10

. Feel free to include direct ab training after your workouts or on rest days.