After coming off a top 10 all-time multiply bench press performance, I'm now taking a few weeks to get back into some light hypertrophy training. My focus right now is to keep my body healthy and feeling good, while laying a solid foundation to start a new off season full power training cycle by the end of August.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday evening I got in some really quick back and bicep work. The rec center should be back open for business, so I should be able to get some of this bodybuilding based training sessions in and done between clients and during some free time that I have. It wasn't a big issue, but waiting to have to do them after work really started to get old. Nothing wild here, just some good pump work.
Items Used in this Training Session Swiss Bar Attachment Blast Straps Monster Mini Band
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) DB Rows 4x8 per arm
B1) Swiss Bar Lat Pulldowns 4x8; then a drop set on the last set hitting each handle *Each set was done at a different handle.*
C1) Blast Strap Inverted Rows 3 sets, max reps
D1) Band Straight Arm Lat Pulldowns 3x30
E1) Seated Incline DB Curls 4x12
F1) Cross Body Hammer Curls 3x10 per arm
