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.comOn this Sunday I had some early morning plans with Adrian and her family, so I opted to go get some work done in the evening on some back and biceps. Just really hammering the rows, and focusing on good contractions and a pump. Been feeling rather good lately, so I pushed the weight on some things as I felt fit.
Items Used in this Training Session
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) Low Row Machine 5x10 A2) T-Bar Row 5x10
B1) Standing Cable Rows 4x10
C1) Lat Pulldowns 4x8
D1) Shrugs 3x15
E1) Barbell Curls 5x8
F1) Preacher Curl Machine 3x10 F2) Split Stance Band Pallof Hold 3x20 sec per side
