Another routine to critique [Forum Archive]

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Another routine to critique

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Posted by: rmcfar

I've finally fully recovered from a shoulder injury and its time to revamp the workout. After reading all these threads about push/pull/legs ive decided to give it a shot. I'm starting with an 8 week program and then im going to asses what has happened over that time and tweak things. Ab work is included every day so i figured theres not much point in including it here. Please rip this workout apart so i can see some proper results. thanks ahead of time

PUSH:
BB Shldr Press 4x8
BB Bench Press (on weeks 1,3,5,7) 4x8
Inc dB Press (on weeks 2,4,6,8) 4x8
CG Bench Press 3x10
Dips 3x10-12

PULL:
CG chin-up 4x6-8
SLDL 4x8-10
Bent Row 4x8
Lat Pull down 3x10
BB Shrugs 3x10

LOWER:
Squat 4x8
Bulgarian Split Squat 3x10ea.
Hamstring Curl 3x10ea.
Calf raise 3x10

Posted by: CowPimp

I would do more compound pulling movements and move your SLDLs to leg day.

Posted by: rmcfar

what would be a good compound pull?
is the alternating bench press a good idea because my shoulders cant handle the incline press all the time but i still want to incorporate it somehow

Posted by: CowPimp

I like seated cable rows a lot. Unilateral dumbbell rows are good too. I would probably do both of those, and then throw the SLDLs on leg day.

Posted by: rmcfar

Alright ill add those in there. I tried doing the SLDLs on leg day and i liked it except for the day after when i couldnt move too much.

what day would be ideal for wrist curls because i havent been doing any wrist or forearm work and i am starting to notice that its holding back some of my lifts.

Posted by: CowPimp

Quote:

Originally Posted by rmcfar

Alright ill add those in there. I tried doing the SLDLs on leg day and i liked it except for the day after when i couldnt move too much.

what day would be ideal for wrist curls because i havent been doing any wrist or forearm work and i am starting to notice that its holding back some of my lifts.

Whatever day you find yourself getting done the quickest would be my suggestion. Also, I would definitely do some dedicated grip work as opposed to wrist curls. I did wrist curls a long time ago and it did help my grip strength a little bit, but nothing compared to what dedicated grip work has done for me.

Posted by: Pedigree

Look pretty good. I would add T-Bar rows and alternate deads with squats every other week.

Posted by: rmcfar

Quote:

Originally Posted by CowPimp

would grip work include static holds? And would this help with my hands as well as my forearms because i find when i do BB pullups my fingers become locked up and then they hurt for a few minutes after im done.

Posted by: rmcfar

Quote:

Originally Posted by Pedigree

Look pretty good. I would add T-Bar rows and alternate deads with squats every other week.

i was thinking about alternating squats and SLDLs because the bulgarian splits are deadly after doing all that so i might give it a sample. thanks for pointing that out. im trying to get my legs as strong as i possbly can and i think i may have been overtraining a bit there

Posted by: CowPimp

Quote:

Originally Posted by rmcfar

Yeah, static holds are good. I like doing things like wrapping the bar in something to increase it's diameter and dangling towels from a pullup bar to do gorilla hangs or pullups/chinups with.

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Another routine to critique

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