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 Saturday session was in the late morning as the gym had some modified hours. I had a wedding to attend so I cranked this session out hard and quick. Things were similar to last week, but I bumped the reps up on a lot of things, and made some minor changes here and there exercise wise. Just a small bump in volume, but a great pump day!
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Reverse Light Band Cambered Swiss Angle Bench Press 3x15 *I really like this movement as it mimics a chest press machine rather well*
B1) DB Bench Press 3x12
C1) Cable Crossover 3x12
D1) Single Arm Supinated Lat Pulldowns 3x12 per arm
E1) Neutral Grip Lat Pulldowns 3x15
F1) Tsunmai Bar Lat Pulldowns 3x8
G1) Band Face Pulls 3x20 G2) Lateral Raises 3x20
