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 Tuesday evening I went in and got some quick upper body work in for my shoulders and biceps. This was more of a filler workout than anything else. I feel that I need the shoulder work, but I also like training my biceps right now since I have the time and recovery to fit it in. I'm also hoping to increase my arm size some, so that my bench shirt fits a little better on the arms, as I have too easy of a time getting in my shirt.


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) Cable Rear Delt Flys
1x20
1x15
1x12
1x10; then a drop set

B1) Lateral Raises
5x15

C1) Overhead Press Machine
Up to a hard set of 10; then one drop set

D1) Barbell Curls
5x8

E1) Hammer Curls
4x8-10

F1) Cable Curls
3 x swole

G1) Hack Squat Calf Raises
3x15
1x12
*One the last rep of each set I held the stretched position for a 5 count.*