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 is already starting to be one of my favorite training sessions. Training arms is fun, but what I like most about this session is that it takes less an hour and I can move from one exercise to the next with minimal time. Just a bit more work than last week, but man my arms were feeling this the next day!
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Single Arm Pressdowns 4x10 per arm
B1) Wtd Dips 3x10
C1) Incline Skull Crushers 3x10
D1) Cross Body Hammer Curls 4x10
E1) Barbell Curls 3x8 *These I also added in a 3 second eccentric*
F1) Seated Incline DB Curls 3x10
G1) Standing Abs 4x12-15 G2) Seated Calves 3x15+5 partials
