Thoughts on my new and refined split? Is this optimal i need a high iq answer

[drio]

Full-Body Split (M/W/F)

1. Compound Exercises (Largest Muscle Groups First)

• Bench Press – 1 set, 5-6 reps,

• Lat Pull-Down – 1 set, 5-6 reps,

• Machine Chest Press – 1 set, 5-6 reps,

2. Accessory Compound Movements (Secondary Muscle Groups)

• Leg Extensions – 1 set, 6-8 reps,
• Lying down Extensions
• 1 set, 6-8 reps

• Standing Calf Raises – 1 set, 8-12 reps,

3. Isolation Movements (Smaller Muscle Groups)

• Lateral Raises – 1 set, 8-12 reps,

• Triceps Rope Pushdown – 1 set, 6-8 reps,

• Hammer Curl or Barbell Curl – 1 set, 6-8 reps,

• Reverse Pec Deck or Rear Delt Machine – 1 set, 8-12 reps

4. Forearm & Neck Focus (Last)

• Single Cable Forearm Curl (per arm) – 1 set, 8-12 reps

• Dumbbell Wrist Curls – 1 set, 8-12 reps

• Neck Curls (Weighted or Bodyweight) – 1 set, 12-15 reps

Training Principles

Reps, Sets, and Frequency

• 4-9 reps per set for all exercises.

• One set per exercise to maximize efficiency and minimize fatigue.

• Training each muscle 3x a week is superior for growth.

Exercise Selection

• Machines > Free Weights due to stability.

 

[2marc1]

bro.... just go train

 

[lanono]

Full-Body Split (M/W/F)

1. Compound Exercises (Largest Muscle Groups First)

• Bench Press – 1 set, 5-6 reps,

• Lat Pull-Down – 1 set, 5-6 reps,

• Machine Chest Press – 1 set, 5-6 reps,

2. Accessory Compound Movements (Secondary Muscle Groups)

• Leg Extensions – 1 set, 6-8 reps,
• Lying down Extensions
• 1 set, 6-8 reps

• Standing Calf Raises – 1 set, 8-12 reps,

3. Isolation Movements (Smaller Muscle Groups)

• Lateral Raises – 1 set, 8-12 reps,

• Triceps Rope Pushdown – 1 set, 6-8 reps,

• Hammer Curl or Barbell Curl – 1 set, 6-8 reps,

• Reverse Pec Deck or Rear Delt Machine – 1 set, 8-12 reps

4. Forearm & Neck Focus (Last)

• Single Cable Forearm Curl (per arm) – 1 set, 8-12 reps

• Dumbbell Wrist Curls – 1 set, 8-12 reps

• Neck Curls (Weighted or Bodyweight) – 1 set, 12-15 reps

Training Principles

Reps, Sets, and Frequency

• 4-9 reps per set for all exercises.

• One set per exercise to maximize efficiency and minimize fatigue.

• Training each muscle 3x a week is superior for growth.

Exercise Selection

• Machines > Free Weights due to stability.

it really doesnt matter unless you are competing