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's training I only had time for some arm work, and skipping the calves and abs aspect of it. I wanted to rush home and spend the rest of the evening with my wife and just start kicking off my weekend. Just a decent arm session, with a really good pump.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Cable Curls
1x20
1x15
1x12
1x10
B1) EZ Bar Curls
4x10
C1) Rope Hammer Curls
4 sets of swole
D1) Rope Pressdowns
4x15
E1) Overhead Rope Tricep Extensions
4x15
F1) KB Skull Crushers
4x12
