3 weeks til i test on bench and squat for football
Right now my 1 rep max is 300 on bench and i really wanna get 315 up when we test.does anyone have a workout that could help me out. here is mine please critique
Flat Bench- 135 x 10 warmup
Set 1-225 x 8
Set 2-245 x 6
Set 3-275 x 2-4
Set 4-225 x 8
Set 5-315x 3 negatives
Incline dumbells
70 x 10
80 x 10
90 x 10
Pec Dec
200 x 10
210 x 10
220 x 10
Cable Crossovers
50 x 10
60 x 10
60 x 10
Overhead Tricep extension
70 x 10
80 x 10
90 x 10
Tricep Rope Extention
150 x 10
160 x 10
170 x 10
110 to failure
Tri Kickbacks
30 x 10
40 x 10
40 x 10
I think i need a new flat bench routine to shock my chest alittle bit and maybe jump up 20 pounds in the next 3 weeks.... any ideas?