Hi there AJ - some scattered comments on your programme.
I understand BFL does a lot of pyramiding, which I have not done and have no experience with, so I shall reserve comment there.
My thoughts on your programme:
It generally looks well planned out, but there are some items that I want to address:
Your sets are long. I rarely do sets of more than 10-12 reps, and usually, more like 6-8, with a few exceptions (usually involving legs).
I don't do a lot of flat pec work - incline works the upper pecs more, and this is a more attractive area to build up, so that's pretty much where my focus is.
I don't like kickbacks - I prefer overhead dumbbell press (extension), tricep rope-grip pushdowns, and between-bench dips. Or skull-crushers - they're good too.
I avoid smith-squats for two very important reasons: for one, we don't have one at my gym. For another, they force too much of a shear on your knees, and eliminate a lot of the valuable core-stabilizing work obtained from free-squats. Also, make sure your squats are AFT if your body allows for this - involves the glutes and easier on the knee joint, believe it or not.
I like to do abs FIRST, except for leg day, because you can use it as a warmup and because I like to hit 'em HARD for 2 minutes while I still have energy. That's just me, but I have great abs, so you might want to consider it.
You list overhead extensions on bicep day. This is a tricep exercise. You also do seated bent-over laterals on back day. This is a rear-delt exercise, although traps are involved. Just so we're clear.
I NEVER do adductor/abductor machine. It tends to do nothing but irritate the hip flexors, and build up leg width. I want my legs deep and narrow, not shallow and wide, so this is the LAST thing I would consider using.
Deep, heavy, barbell (free) squats with a wide stance will hit the inner thigh better than anything, and you'll get your outers with the walking lunges. Ditch that wretched adductor/abductor machine. (But Built, tell us what you REALLY think...)
And finally, I like to do the leg-extensions right after leg press, and leg curls right after DL, but you may really like the push-pull supersets, so this is fine too.
Good luck!
- Built