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 in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn this Monday afternoon I got in some quick upper body workout with the Fiancee. She wanted to train and I was kind of feeling like doing something, so I just got some extra shoulder and arm work in while she did her thing. Nothing was overly taxing or heavy, but it was a good pump for some recovery based work.
Items Used in this Training Session Mini Band
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) Lateral Raises 4x10
B1) Arnold Press 4x10
C1) Supinated Band Pull Aparts 3x25
D1) EZ Bar Curls 4x10
E1) DB Preacher Curls 3 sets of 21's
F1) DB Reverse Curls 4x12
