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Scot Mendelson Bench Press Workout

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Scott Mendelson is an American powerlifter who broke the world record for bench-press on 22 March 2005. It needs to be said that it took Scot many years of hard training to get to the point that he could push over 700 pounds. The 7 week bench-press workout that Scot advocates is listed below and is certainly not for beginners but if the percentage of 1RM is calculated correctly it will work for anyone.

Week One:
Bench Press 5-8 X 3 reps with 60% 1RM
Reverse Seated Peck Dec 3 X 10 reps
Tricep Extensions 3 X 10 reps
Hammer Curls 3 X 10 reps

Week Two:
Bench Press 5-8 X 3 reps 70% 1RM
Reverse Seated Peck Dec 3 X 10 reps
Board Presses 3 X 6 reps
Hammer Curls 3 X 10 reps

Week Three:
Bench Press 5-8 X 3 reps 80% 1RM
Reverse Seated Peck Dec 3 X 10
Triceps Extensions 3 X 10 reps
Hammer Curls 3 X 10 reps

Week Four:
Bench Press 5-8 X 3 reps 85% 1RM
Reverse Seated Peck Dec 3 X 10 reps
Board Presses 3 X 6 reps
Hammer Curls 3 X 10 reps

Week Five:
Bench Press 5-8 X 3 reps 90% 1RM
Reverse Seated Peck Dec 3 X 10 reps
Triceps Extensions 3 X 10 reps
Hammer Curls 3 X 10 reps

Week Six:
Bench Press 5-8 X 3 reps 95% 1RM
Reverse Seated Peck Dec 3 X 10 reps
Board Presses 3 X 6 reps
Hammer Curls 3 X 10 reps

Week Seven is simple max out with the most weight you can handle without sacrificing form.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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