After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
On this Sunday I had some early morning plans with Adrian and her family, so I opted to go get some work done in the evening on some back and biceps. Just really hammering the rows, and focusing on good contractions and a pump. Been feeling rather good lately, so I pushed the weight on some things as I felt fit.
Items Used in this Training Session
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) Low Row Machine
5x10
A2) T-Bar Row
5x10
B1) Standing Cable Rows
4x10
C1) Lat Pulldowns
4x8
D1) Shrugs
3x15
E1) Barbell Curls
5x8
F1) Preacher Curl Machine
3x10
F2) Split Stance Band Pallof Hold
3x20 sec per side