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 Tuesday evening I went in and got some quick upper body work in for my shoulders and biceps. This was more of a filler workout than anything else. I feel that I need the shoulder work, but I also like training my biceps right now since I have the time and recovery to fit it in. I'm also hoping to increase my arm size some, so that my bench shirt fits a little better on the arms, as I have too easy of a time getting in my shirt.
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) Cable Rear Delt Flys 1x20 1x15 1x12 1x10; then a drop set
B1) Lateral Raises 5x15
C1) Overhead Press Machine Up to a hard set of 10; then one drop set
D1) Barbell Curls 5x8
E1) Hammer Curls 4x8-10
F1) Cable Curls 3 x swole
G1) Hack Squat Calf Raises 3x15 1x12 *One the last rep of each set I held the stretched position for a 5 count.*
