8 week bench improvement routine

[houseofpain]

--------------------------------------------------------------------------------

8 week bench improvement routine

SUNDAY:
Heavy Bench:
-75% 1 RM for 6 reps
-78% 1RM for 5 reps
-82% 1RM for 4 reps
-85% 1RM for 3 reps
-88%IRM for 2 reps
-91% 1RM for 1 rep

Triceps:
-Close-Grip Bench: 3 sets of 3(75%1RM)
-Skull Crushers(light) 3 sets of 8
-Kickbacks: 3 sets of 8
-Pushdowns: 3 sets of 8

MONDAY:
Back:
-Pull Ups: 4 sets of 10
-T-Bar: 3 sets of 8
-Dumbbell Rows: 3 sets of 8
-Pulldowns: 3 sets of 8

Biceps:
-Hammer Curls: 3 sets of 8
-Preacher Curls: 3 sets of 8
-Straight Bar Curls: 3 sets of 8
-Seated Curls: 3 sets of 8

TUESDAY:
OFF

WEDNESDAY:
Shoulders:
-Barbbell Press: 3 sets of 8
-Dumbbell Shrugs: 3 sets of 6
-Incline Press: 3 sets of 6
-Front Delt Raises: 3 sets of 8
-Shoulder Flyes: 3 sets of 8

Triceps:
-One Arm Skull Crushers: 3 sets of 6
-Barbbell Skull Crushers: 3 sets of 6
-One Arm Pushdowns: 3 sets of 8

THURSDAY:
Legs:
-Squat:3 sets of 8
-Leg Press: 3 sets of 8
-Hack Squat: 3 sets of 8
-Leg Extensions: 3 sets of 8
-Hamstrings: 3 sets of 8

FRIDAY:
OFF

SATURDAY:
OFF

ABS: EVERYDAY
Crunches: 3 sets of 25
Cable Crunches: 3 sets of 25

[akiraproject24]

Have you used this workout routine? Im due to change my workout here soon. Except arm days I despise working more than one muscle group in a day. I think that style of workout has made me lazy. Perhaps i should incorporate this.