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.comMonday afternoon I cranked out some solid back training. I opted to wait until all my clients sessions were done before getting this session in, since last week felt a little crammed. A rather simple day, but a good day of back training hitting some challenging movements and building up the upper back some more.
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) Single Arm Seated Cable Rows 1x12 1x10 1x8 *Per arm.*
B1) Elbow High DB Row 1x12 2x10 *Per arm.*
C1) Hammer Lat Pulldowns 3x10
D1) Chins 3 sets, max reps
E1) DB Shrugs 3x15 E2) DB Pullovers 3x12
F1) Seated Calves 4x10-12
