Thank you, got it
However, if I'm going to run it a second time, I would definitely change something.
First of all, as others have noted in my log thread, the rep range in accessory/arm training is quite low, with 4 sets of 6 for triceps, biceps, and delts.
I've actually been doing 4x6 on laterals as well to take a break from the excruciatingly painful 15+ rep sets that I'd been doing for the past 2 months
So some modifications I would make instantly:
Bring the cable curl / rope push away superset from 4x6 to 4x10
Bring the Tricep pushdown (on its own) from 4x6 to 4x6-8
Bring the standing calf raise / lateral raise from 4x6 to 4x10
I think the other ones are fine with 4x6 (I've been enjoying doing slightly heavier leg curls).
Then, since I'm really reaping no benefits from dips or the Bb bent over row, I would change that superset with the Chest press machine and the t bar row.
Finally, I've noticed that my shoulders don't get hit a lot on this program. There's only one day with direct work, such as the OHP and laterals.
I would like to bring the laterals to 2x week and add in some rear delt work (face pulls, cable pull aparts)
Is there any way I can do this without ending up overreaching? I've noticed that the workouts have been just hard enough to get to the end but with virtually no energy left to do anything more, so adding a bunch of exercises may definitely burn me out