After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday's back and bicep day was fantastic. It has been a long time since I've had a training split like this, and just being able to get a huge back pump was great. Taking the time to focus on some good contractions and just keep things under constant tension felt pretty good. I was surprised how sore my mid traps and rhomboids were the next day. And I'm loving the curls (but who doesn't?).
Items Used in this Training Session
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Supinated Row Machine
Sets of 10 up to a top set of 10; followed by 2 drop sets
B1) Seated Cable Rows
4x8
*Squeeze the contracted position for a very hard one count*
C1) DB Pullovers
4x10; followed by 2 drop sets
*The key here is to not pull the DB all over way over, to keep constant tension on the lats*
D1) DB Rows
3x15 per arm
E1) Lat Pulldowns
4x12
F1) Machine Preacher Curls
3x8
G1) Seated DB Curls
3x10
G2) EZ Bar Reverse Curls
3x8