Rest/OFF Days - schedule or not?

[Damios]

When "no" is true?

[Damios]

A lot of different ways i see...

1.

Chest
Back
Shoulders
Arms
Legs
Repeat

2.

Chest + Bic
Back
Shoulders + Tric
OFF
Legs
Repeat
OFF

In 1st option body part every 5 day but without scheduled OFF day and in 2nd option body part every 5 day but with two scheduled OFF days.

I'm more enjoying from 1st option but effectiveness > all so... hard to choose which one

[Mawse]

Day off before and after legs , so when I do back I'm not carrying too much lower back fatigue

Not much cns training here, not anymore .. And I often do volume days with light weight when I'm feeling tired or sore

[Damios]

My example training day is something like that:

I.e Back:

Dead Lift 4-5s, 10-6 reps
Dumbbell Row 4s, 12-8 reps
Barbell Row 4s, 12-8 reps
Hammer/Cable 1 4s, 15-10 reps
Hammer/Cable 2 4s, 15-10 reps
Hammer/Cable 3 4s, 15-10 reps

Last 2-3 sets are working sets.

In main exercise i try to add lbs every workout, in isolation exercise i use drop-sets, myo-reps, supersets etc.