Another routine to critique

[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

 

[CowPimp]

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

 

[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

 

[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.

 

[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.

 

[CowPimp]

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.

 

[Pedigree]

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

 

[rmcfar]

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.

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.

 

[rmcfar]

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

 

[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.

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.