After sustaining multiple low back issues the past year, I'm not 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.comMonday morning between clients I got in my extra back work. Overall this was a decent session, and I was kind of dragging going into it. But by the time I was done I was glad that I was jumping back into things and just got it done for the day. Really hammered the upper back with this session, and even threw in some good solid calf work at the end.
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) Meadows Row 4x10 per arm A2) One Arm Barbell Row 4x10 *For this variation I stand to the side of the bar.*
B1) Lat Pulldowns 4x10 *On these I used dual handles to get a better contraction.*
C1) Supinated Row Machine 4x10
D1) DB Shrugs 4x12
E1) Seated Calf Raises 3x15
F1) Horizontal Hack Squat Calf Raises 2x12
