After sustaining multiple low back issues the past year, I'm not 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.comFriday evening I knocked out some shoulder and arm work. I'm just continuing to train hard and keep putting some upper body size on for the time being, and increasing my foundation to help build my bench press. Quite a bit of volume for this day, but overall a rather quick training session where I really pushed the pace to get in and out!
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) Reverse Pec Dec 4x15
B1) Lateral Raises + Partials 4x10+10
C1) Bradford Press 4x8
D1) V-Bar Pressdowns 4x12
E1) Decline EZ Bar Skull Crushers 3x10
F1) Tricep Extension Machine 3x15
G1) Barbell Curls 4x8
H1) Reverse Curls 3x6 *Using a 3 second eccentric.*
I1) Rope Cable Curls 3x15
J1) Seated Calf Raises 3x15 J2) DB Side Bends 3x20 per side
