After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday lat morning I got in some shoulder and arm training. A rather quick day where I just chased a pump and got in my extra work out. Using some fun supersets, and just trying to emphasize good contractions for the time being. Hopefully here in the coming weeks I'll start to ramp things up a bit before the holidays hit since I know I'll be in a good caloric surplus.
Items Used in this Training SessionWarm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Rear Delt Raises 3x20
B1) Lateral Raises 4x10 B2) Band Lateral Raises 4x10
C1) DB Front Raises 3x15
D1) Dual Handle Pressdowns 5x10 D2) DB Curls 5x8
E1) Overhead Cable Tricep Extensions 5x15 E2) Cable Curls 5x10
F1) Bodyweight JM Press 3x15 F2) Preacher Curl Machine 3x10
