Bodybuilding Day: Back Attack

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.com

Thursday afternoon I got in a good back training session with Adrian. We both had about 60 minutes or so to get in a good training session, so we just really cranked the intensity hard and go after it together. I was actually surprised at how sore I was able to get from just something that look so simple on paper. Some good variations and it's always fun to get in a good training day with her.


Items Used in this Training Session
Econo Core Blaster
Meadows Handle
Swiss Angle 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) Meadows Row
4x10 per arm

B1) Single Arm Standing Cable Row
4x10 per arm

C1) Wtd Pull Ups (+25)
4x12, then one drop set

D1) Swiss Angle Bar Lat Pulldowns
2x10+5
*Ten reps wide, then 5 narrow.*


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