After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comJust a solid arm day training killing some time until I try to put together I training cycle for my bench press. Felt pretty good to just bro-out for a bit with some arm training.
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) Rope Pressdowns 3x15 3x12
B1) Zig Zag Bar Skull Crushers vs 2 Chains Per Side 3x10; then 2 drop sets, removing the chains
C1) Overhead Cable Tricep Extensions 3x15
D1) Cable Curls 4x10-12; then 2 drop sets
E1) Hammer Curls 3x15
