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.comRounding out the week strong with a good arm training session. It had been a long time since I had done some preacher DB hammer curls, and man did those feel good. Arms have been one of my favorite training sessions over the past month or so.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Seated DB Curls 4x8
B1) Preacher Hammer Curls 4x10
C1) Barbell Curls 4x8
D1) Mace Ball Pressdowns 4x12
E1) Dip Machine 4x10
F1) KB Overhead Tricep Extensions 4x10
G1) Hanging Leg Raises 4 sets, max reps G2) Seated Calf Raises 5x10
