I have been doing a 3 day split 4 days a week (monday repeated on friday) for quite a while and have hit a plateau on some of my lifts that I feel is recovery related so I've decided to go to a 5 day split routine m-f with sat and sun off. Also, my workouts are running close to 1 1/2 hours which is a little longer than I'd like.
Day 1: Legs (possibly abs too): squat, lunges, leg extensions, leg curls (abs would include decl weighted situps, leg raises, plank, etc...)
Day 2: Arms: ez bar/straight bar curls, dumbell curls (standing, concentration, incline bench), skullcrushers, back leaning dips, overhead tricep extensions
Day 3: Chest (possible ab day): barbell bench, dumbell bench, flys, forward leaning dips
Day 4: Back: deadlift, goodmorning, pullups, chins, barbell rows, dumbell rows
Day 5: Shoulders: seated overhead press, trap rows, shrugs, lateral raises, reverse flys, front raises
I usually do compounds with 1 warmup, 3 heavy working sets 8 reps or fail. Then I do isolation for that group 3 sets to 12 reps or fail and 1-2 drop sets to failure. I switch this up occasionally, but thats the pattern I seem to like a lot.
1) How does this split look?
2) 5 days in a row the 2 days off ok? I don't have time to w/o on the weekends.
3) would this be better for full muscle group recovery even though I'd be going 5 days straight?
4) any advice or criticism is welcomed!