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

Thursday lat morning I got in some shoulder and arm training. A rather quick day where I just chased a pump and got in my extra work out. Using some fun supersets, and just trying to emphasize good contractions for the time being. Hopefully here in the coming weeks I'll start to ramp things up a bit before the holidays hit since I know I'll be in a good caloric surplus.

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) Rear Delt Raises
3x20

B1) Lateral Raises
4x10
B2) Band Lateral Raises
4x10

C1) DB Front Raises
3x15

D1) Dual Handle Pressdowns
5x10
D2) DB Curls
5x8

E1) Overhead Cable Tricep Extensions
5x15
E2) Cable Curls
5x10

F1) Bodyweight JM Press
3x15
F2) Preacher Curl Machine
3x10