Cant decide which to use

Pioneer

Pioneer

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Im running a new cycle soon and I want to change up my routine so I can ge the most out of it. i need help to decide which one to use, or what to change around.

My friend was tell me he had good results with something like this, ive never done the same body parts twice in one week. i think since its very different from my normal it might work.

M: Chest/Tris
T: Back/Bis
Wed: Leg/Shoulders
Th: Chest/Tris
Fri:Back/Bis

Or the standard 4-5 day split (depends on how i feel), ive been doing something like this pretty much all the time.

M: Legs
T: Chest/Tris
Wed: Off
Th:Back/Bis
Fr:Shoulders

or any other suggestions i would like to hear, give me anything.
 

Nullifidian

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I say go with the second option. Back is sufficiently far from legs, and shoulders are sufficiently far from chest. As is it with the second option you get secondary work twice a week on a lot of muscle.

Lower back gets worked on leg day usually
Back frequently works rear delts
shoudlers usually work triceps and sometimes biceps (upright rows)
 
Pioneer

Pioneer

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how about this?

Current workout split

Monday Delts, Arms

Seated dumbbell press
Overhead barbell press
Strict side DB laterals
Strict rear cable lateral

Heavy chins
DB Hammers
Barbell curls

Close grip bench
Overhead DB ext
Decline extension

Tuesday Legs, Calves

Med stance leg press
Close stance leg press
Wide stance leg press
Below parallel box squat

Lying leg curl
Stiff leg Deads

Calf press on LP
Seated calf raise

Thursday Chest, Traps

Incline DB press
Decline DB press
Flat bench press
Wtd. chest dips

Barbell shrugs
Dumbbell shrug

Lats, forearms

Assisted pullup
Single arm row
Wtd. rack chin
V bar pulldown
V bar cable row

Static hangs
Plate pinches
 

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