Scot Mendelson’s Bench Press Workout

WEEK EXERCISE                                           SETS   REPS   WEIGHT

1    Bench Press               5-8    3      60% 1RM

1    Reverse Seated Peck Dec   3      10     --

1    Tricep Extensions         3      10     --

1    Hammer Curls              3      10     --

2    Bench Press               5-8    3      70% 1RM

2    Reverse Seated Peck Dec   3      10     --

2    Board Presses             3      6      60% 1RM

2    Hammer Curls              3      10     --

3    Bench Press               5-8    3      80% 1RM

3    Reverse Seated Peck Dec   3      10     --

3    Tricep Extensions         3      10     --

3    Hammer Curls              3      10     --

4    Bench Press               5-8    3      85% 1RM

4    Reverse Seated Peck Dec   3      10     --

4    Board Presses             3      6      60% 1RM

4    Hammer Curls              3      10     --

5    Bench Press               5-8    3      90% 1RM

5    Reverse Seated Peck Dec   3      10     --

5    Tricep Extensions         3      10     --

5    Hammer Curls              3      10     --

6    Bench Press               5-8    3      95% 1RM

6    Reverse Seated Peck Dec   3      10     --

6    Board Presses             3      6      70% 1RM

6    Hammer Curls              3      10     --

7    Max Out