Bodybuilding Day: Quick Back Training

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.com

Monday morning I got in another really quick back training session between clients. I only had about 40 minutes to get things cranked out, so I tried to keep things simple and really use a few different movements to mix things up. It resulted in a good back pump, and it was enough to get the job done.

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) One Arm Smith Machine Row 4x8 per arm

B1) High Row Machine 4x10

C1) Stretchers 3x10

D1) DB Shrugs 4x25