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.comThursday evening we got the great arm pump and ab work in. Just rounding out the training week strong, and with a bit of a change of pace by putting biceps in the session first. I really loved the preacher hammer curls, as these were new for me.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Alternating DB Curls 4x8 per arm
B1) Preacher Hammer Curls 4x10
C1) EZ Bar Preacher Curls 4x6
D1) Mace Ball Pressdowns 4x12
E1) Dip Machine 4x10
F1) Band Overhead Tricep Extensions 4x10
G1) Standing Band Crunches 4 sets G2) Seated Calf Raises 5x10
