Is the following a decent workout for increase bench press? I recently start working out again after about an 8 month lazy spell.
Ref
http://www.muscleandfitness.com/training/74Week 1 & 2, workout 1:
bench (50%x10,60%x6,70%x5,80%x5,5,5,failure)
incline DB press (moderate weightx8,8,failure)
DB Shoulder Press (moderate weightx8,8,failure)
Close Grip Bench (moderate weightx8,8,failure)
Tri Ext (moderate weightx8,8,failure)
Machine DIPs (moderate weightx8,8,failure)
Week 1, workout 2
bench (50%x10,60%x6,70%x5,80%x5,5,5,failure)
Week 3 & 4, workout 1:
bench (50%x10,60%x6,75%x5,90%x3,3,3,failure)
incline DB press (med to heavy weightx6,6,failure)
DB Shoulder Press (med to heavy weightx6,6,failure)
Close Grip Bench (med to heavy weightx6,6,failure)
Tri Ext (med to heavy weightx6,6,failure)
Machine DIPs (med to heavy weightx6,6,failure)
Week 1, workout 2
bench (50%x10,60%x6,75%x5,90%x3,3,3,failure)
Week 5 & 6, workout 1:
bench (50%x10,60%x6,75%x5,95%x1,1,1,failure)
incline DB press (heavy weightx4,4,failure)
DB Shoulder Press (heavy weightx4,4,failure)
Close Grip Bench (heavy weightx4,4,failure)
Tri Ext (heavy weightx4,4,failure)
Machine DIPs (heavy weightx4,4,failure)
Week 1, workout 2
bench (50%x10,60%x6,75%x5,95%x1,1,1,failure)