8 week bench improvement routine
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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