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 another bro day for me. A good quick training session with a good pump. I really got the triceps a pumping with the close grip push ups. Nothing fancy or sexy on this one.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Cable Curls
4x12
B1) Preacher Hammer Curls
4x10
C1) Spider Curls
4x10
D1) Mace Ball Pressdowns
4x12
E1) Close Grip Push Ups
4 sets, max reps
F1) Band Overhead Tricep Extensions
4x10
G1) Standing Band Crunches
4 sets
G2) Seated Calf Raises
5x10
