After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis was a really good Saturday training session for me. I was pretty busy client wise, but overall really happy with how training went. The higher reps on the rear delts really good me the next day.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) DB Bench Press Worked up to a hard set of 8; then two drop sets
B1) Incline Bench Press 3x10
C1) Neutral Grip Incline DB Bench Press 4x8
D1) Pec Dec Flys 3x12
E1) Seated Overhead Press Machine 3x10
F1) Seated Bent Over Rear Delt Raises 3x25
G1) 6 Way Shoulders 3x8
