After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis particular arm training session was just a bit less volume than normal with no intensity techniques and that was it. Otherwise, rather simple and straight forward. Essentially enough to start getting a good pump and get out. Good end to the training week though.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Seated DB Curls 3x15
B1) Barbell Curls 3x10
C1) Preacher Curls 3x10
D1) Mace Ball Pressdowns 3x15
E1) Bent Over Cable Tricep Extensions 3x10
F1) Band Overhead Tricep Extensions 3x10
G1) Standing Band Crunches 4 sets G2) Seated Calf Raises 6 sets
