Critique My Program

Training Bodybuilding
21

Okay i’m 5’11 160 pounds atm ( I wrestled 160 weight class) Before the season when I was lifting i was 183ish with some fat but I dropped most of it with wrestling and allot of the weight lost was water weight. My lifts at the time were like 190 bench for 2, squat 225 5x5 and like 370 deadlift. Not very strong but now i’m allot weaker since losing 20 pounds and not lifting for months. I have long arms benching is a pain, but deadlifting is fun. Diet is basically eat whatever is around, i’m fixing this and will try to start with eating atleast 1g of protein per lb of BW.

22

Workout A
â?¢ 1 Barbell Shoulder Press
Sets and reps according to 5/3/1
â?¢ 2 Barbell Upright Row
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 3 Dumbbell Laterals
Sets: 5 Sets: 5 Rest: 60-90 sec.
â?¢ 4 Bentover Dumbbell Raise
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 5 Barbell Curl
Sets: 8 Reps: 3 Rest: 60-90 sec.
Workout B
â?¢ 1 Deadlift
Sets and reps according to 5/3/1
â?¢ 2 Chinup
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 3 Dumbbell Row
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 4 Back Extension
Sets: 8 Reps: 5 Rest: 60-90 sec.
â?¢ 5 Ab Wheel Rollout
Sets: 4 Reps: 10 Rest: 60-90 sec.
Workout C
â?¢ 1 Bench Press
Sets and reps according to 5/3/1
â?¢ 2 Incline Bench Press
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 3 Dip
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 4 CGP from pins
Sets: 3 Reps: 8 Rest: 60-90 sec.
â?¢ 5 Rope Pushdown
Sets: 5 Reps: 5 Rest: 60-90 sec.
Workout D
â?¢ 1 Squat
Sets and reps according to 5/3/1
â?¢ 2 SL Leg Press
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 3 Leg Extension
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 4 Leg Curl
Sets: 8 Reps: 3 Rest: 60-90 sec.
â?¢ 5 Ab Wheel Rollout
Sets: 3 Reps: 10 Rest: 60-90 sec.

Okay I tried to balance the program out more. I feel like it’s missing more Biceps work. Btw for me Squat is a glute/ham dominant exercise. When I was doing Stronglifts 5x5 my ass and hammys were exploding but my quads not nearly as much. Idk I like the whole theme of doing 5/3/1 for main lifts, but I needed some bodybuilding work so this for me atm fits all my goals. I guess what Austin said is pretty straight forward I gotta just learn for myself.