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.comThursday afternoon I knocked out my fluff/bro training. Another quick session keeping rest to a minimum and chasing the pump. My arms and shoulders felt like they were going to explode, so mission accomplished. Some of these supersets were definitely on the brutal side!
Items Used in this Training SessionWarm 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 4x20
B1) Face Pulls 4x15
C1) High Incline Press Machine 3x12
D1) Barbell Curls 6x8 D2) Hammer Curls 6x10
E1) Preacher Curl Machine 1x8 1x50
F1) V-Bar Pressdowns 5x10 F2) Bench Dips 5 sets, max reps
G1) Dual Handle Overhead Tricep Extensions 4x15
