Is my split optimal?

[zeph.u]

Day 1 – Heavy Back + Delts

1. Lat Pulldown – 2 sets to failure

2. Chest press dumbbell–2 sets to failure

3. Dumbbell Shoulder Press – 2 sets to failure

4. dumbbell Lateral Raises –2 sets to failure

5. Face Pulls – 2 sets to failure



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Day 2 – Legs (Keep Athletic)

1. Squats or Hack Squats – 2 sets to failure

2. RDLs – 2 sets to failure

3. Leg Curl – 2 sets to failure

4. Calves – 2 sets to failure



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Day 3 – Chest + Delts

1. Incline Dumbbell Press – 2 sets to failure

2. Flat Dumbbell Press – 2 sets to failure

3. Machine Shoulder Press – 2 sets to failure

4. Lateral raises – 2 sets to failure

5. Rear Delt Fly – 2 sets to failure



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Day 4 – Rest or Active Recovery



Walk. Stretch. Eat.



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Day 5 – Back Width Focus

1. Neutral Grip Pulldown – 2 sets to failure

2. Seated Row – 2 sets to failure

3. Straight Arm Pulldown – 2 sets to failure

4. Dumbbell Lateral Raises – 2 sets to failure

5. Shrugs (controlled) – 2 sets to failure



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Day 6 – Arms + Upper Pump

1. Incline Dumbbell Press –2 sets to failure

2. Cable Lateral Raises- 2 sets to failure

3. EZ Bar Curl – 2 sets to failure

4. Rope Pushdown – 2 sets to failure

5. Hammer Curls – 2 sets to failure



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Day 7 – Rest