Workout help

[matttat2]

Just wanted a little advice on my workout. Since gaining a shoulder injury I changed my routine to

Upper body- day 1
abs- day 2
legs- day 3
abs- day 4
rotating and throwing a day off in when drained or too busy.

When I do upper body although Im doing sets, I'm all over the place for example a rough idea would be
wide grip pull ups
dips
bench press (either decline, incline or flat) I alternate weekly
standing ez bar curls
normal pull ups
lat pull down
bench press
21's
wide grip pull ups
standing ez bar curls
e.t.c.

My question is my workout is all over the place found today my chest and biceps felt pumped, traps felt worn out too. However should I concentrate on a body part a day now like I used too? If I stick to upper body in one day, is it fine moving about so much? Should I concentrate on doing fir example chest then move on to biceps then move to triceps?
Although I'm starting to notice a difference I've got a feeling when I see your pics I'm gonna see how slow my progress has been. I still can't do upright rows without a pain, so also worried my shoulders might end up lagging behind.

[numerouno]

Training the whole upper body on a single day can be really productive, approx every 8 weeks I change my workout and often use a upper body /lower body workout plan. I think as long as your hitting either upper body or lower body twice a week you'll be doing well, a typical week for me would be:

Mon - Upper body
Tues - Cardio + Abs
Wed - Lower body
Thurs - Cardio + ABs
Fri - Upper Body
Weekend - Rest

Then alternate it to hit lower body twice the week after. If I was you i'd try and keep the same bodypart exercises together (ie bench + dips) but apart from that doesn't matter too much which body part follows which. I really like doing chest then back as your going from a push to pull movemet which works well. If the gym is busy sometimes you have no choice but to adapt a workout + it's always good to keep the body guessing. Still with big compound movements bench, squat etc, you seem to have a good list alreadt, dont worry about upright rows I haven't done them for years and my shoulders are coming on fine!

My advice is plan it out in advance so it's drilled into your head, get yourself a training diary so you know what you have to improve on week after week and give it 100%

[xntrik85]

i would do one body part each session, then the next day do some cardio