After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Another quick and rushed chest, shoulder, and tricep training session. I knocked this one out in the garage because the weather was great and I had plans with the Fiancee for the evening. Still a rather good training session, especially after not doing too much on the benching side in some time.
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) Banded DB Bench Press
3x10
B1) Cambered Swiss Angle Bench Press
Worked up to 205x7
C1) Band Flys
4x15-20
C2) V-Bar Pressdowns
4x10
D1) Skull Crushers
4x12
D2) Lateral Raises
4x20
E1) Overhead Band Tricep Extensions
3 sets
E2) Face Pulls
3 sets
F1) Seated Lateral Raises
4x10
F2) Barbell Front Raises
3x10
G1) Rope Pressdowns
5x12-15