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.comA similar arm training session to last week, but a few changes here and there. Biceps were absolutely crushed on this day, and triceps got a bit more of a pump and getting a good stretch to end things. In and out for the day.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Hammer Curls 4x8
B1) Barbell Curls 4x8 *For these I used 1.5 reps again like with legs on Tuesday. Half way up, back down, then a full rep was one rep. Lots of tension on the biceps!*
C1) Preacher Curls 4x8
D1) Mace Ball Pressdowns 4x12 per arm
E1) Skull Crushers 4x10
F1) KB Overhead Tricep Extensions 4x10
G1) Hanging Leg Raises 4 sets, max reps G2) Seated Calf Raises 6x10
