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
This back session wasn't bad after work. Just a rather standard back and bicep day for me. Definitely better than the leg day I had two days prior.
Items Used in this Training Session
Swiss Grip Lat Bar
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) DB Rows
Worked up to a hard set of 8 per arm
B1) Single Arm Lat Pulldowns
4x8 per arm
C1) Wide Grip Swiss Bar Lat Pulldowns
3x10
D1) Shrugs
3x10
E1) Barbell Curls
4x12
F1) Seated DB Curls
3x5-4-3
G1) Hammer Curls
2x15