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.com
Thursday was a huge day for me and my wife. I NEEDED this training session to keep my mind fresh and not to think too much. The next four months or so are really going to test our strength in multiple disciplines. I kept this session as quick and to the point as I could so I could get home and spend my evening with her.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Cable Curls
4x15
A2) Rope Pressdowns
4x15
B1) DB Preacher Curls
4x8
B2) DB Kickbacks
4x8
C1) Zig Zag Bar Curls
3x12
C2) Zig Zag Bar Skull Crushers
3 sets, max reps
*I used the same weight as the curls here. Great combo!*
D1) Hammer Curls
3x10
D2) V-Bar Pressdowns
3x20
