After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comFriday I just had to get in a quick little something to keep things moving right along. So that evening I just jumped out to the garage to knock out some quick arm work and get out. I'm going to be taking a few days off for some rest, and then kick things off to start prep for the XPC Bench Bash. Hoping for some good things to follow!
Items Used in this Training Session Mini Band El Gordo Fat Bar Spud Ab Strap
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Cable Curls 3x10
B1) Hammer Curls vs Band 4x12
C1) Fat Bar Curls 4x10
D1) Spud Strap Pressdowns 4x12 D2) Bench Dips 4 sets, max reps
E1) Far Bar Skull Crushers 3x15
