How should I arrange my 5-day split?

[Thinbuilder]

I train Mon-Fri because my school gym is closed on weekends. Here are my workouts.

Chest/Calves:
Incline Dumbbell Chest Press, 4 sets
Dumbbell Pullover, 4 sets
Flat Dumbbell Press, 3 sets
Flat Dumbbell Flye, 3 sets
Standing Calf Raise, 4 sets
Seated Calf Raise, 4 sets

Back/Forearms:
Wide-grip Lat Pulldown, 5 sets
Close-grip Lat Pulldown, 3 sets
Barbell Row, 3 sets
One-arm Dumbbell Row, 3 sets
Seated Cable Row, 4 sets
Wrist Curl, 3 sets
Reverse Wrist Curl, 3 sets

Legs/Abs:
Back Squat, 4 sets
Leg Press, 3 sets
Walking Lunge, 2 sets
Leg Extension, 3 sets
Romanian Deadlift, 4 sets
Seated Leg Curl, 4 sets
Hanging Leg Raise, 2 sets
Ab Crunch Machine/Rope Crunch (which one is better?), 2 sets
Plank, 2 sets (btw, do planks fix a distended gut like stomach vacuums?)

Shoulders/Traps:
Dumbbell Shoulder Press, 4 sets
Lateral Raise, 4 sets
Reverse Pec Deck, 5 sets
Front Raise, 3 sets
Shrug, 5 sets

Arms/Calves:
Close-grip Dumbbell Press, 4 sets
Overhead Extension, 3 sets
Tricep Pushdown, 2 sets
Reverse-grip Tricep Pushdown, 2 sets
E-Z Bar Curl, 3 sets
Dumbbell Curl, 2 sets
Hammer Curl, 3 sets
Seated Calf Raise, 4 sets
Leg Press Calf Raise, 4 sets

How do I arrange this to make sure each muscle has enough rest before getting hit again? The thing that confuses me most is how to space out between chest day and back day so the back gets enough rest from dumbbell pullovers before getting trained again. The arm day makes arranging this split tough. But if I trained my arms at the end of my chest and back days they would be too tired to really do shyt.

[2L8forGrace]

Not here to debate what I think of your split. If those were my days I would do something like..

M-Legs
T-Chest
W-Back
H-Shoulders
F-Arms

Wouldn't be overly concerned with your spacing issue tbh.

[Thinbuilder]

Not here to debate what I think of your split. If those were my days I would do something like..

M-Legs
T-Chest
W-Back
H-Shoulders
F-Arms

Wouldn't be overly concerned with your spacing issue tbh.

Would it be overtraining if my lats get hit from pullovers on chest day and they get hit again the next day on back day?
And is 1 day distance from back day to arm day enough for the biceps to recover before they get hit again? I know biceps get indirectly shot a lot on back day.

[2L8forGrace]

Would it be overtraining if my lats get hit from pullovers on chest day and they get hit again the next day on back day?
And is 1 day distance from back day to arm day enough for the biceps to recover before they get hit again? I know biceps get indirectly shot a lot on back day.

You have a misconception on what true over training is, but to answer your question hitting pullovers for a few sets won't negatively affect you on back day to an extent where it's a problem.

One day rest should be adequate for a body part being indirectly trained, albeit one that does get indirectly hit a lot.

[s58]

Stop doing retarded 5 day splits and get on a actual routine like a full body routine for beginners.

Read the stickies

[BlinkTwice]

5 day split....


yeah...

id rearrange your workout in general

[gtslmfao]

Upper/lower/Push/Pull/Legs