After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday's back and bicep day was fantastic. It has been a long time since I've had a training split like this, and just being able to get a huge back pump was great. Taking the time to focus on some good contractions and just keep things under constant tension felt pretty good. I was surprised how sore my mid traps and rhomboids were the next day. And I'm loving the curls (but who doesn't?).
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Supinated Row Machine Sets of 10 up to a top set of 10; followed by 2 drop sets
B1) Seated Cable Rows 4x8 *Squeeze the contracted position for a very hard one count*
C1) DB Pullovers 4x10; followed by 2 drop sets *The key here is to not pull the DB all over way over, to keep constant tension on the lats*
D1) DB Rows 3x15 per arm
E1) Lat Pulldowns 4x12
F1) Machine Preacher Curls 3x8
G1) Seated DB Curls 3x10 G2) EZ Bar Reverse Curls 3x8
