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
Monday afternoon I cranked out some solid back training. I opted to wait until all my clients sessions were done before getting this session in, since last week felt a little crammed. A rather simple day, but a good day of back training hitting some challenging movements and building up the upper back some more.
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) Single Arm Seated Cable Rows
1x12
1x10
1x8
*Per arm.*
B1) Elbow High DB Row
1x12
2x10
*Per arm.*
C1) Hammer Lat Pulldowns
3x10
D1) Chins
3 sets, max reps
E1) DB Shrugs
3x15
E2) DB Pullovers
3x12
F1) Seated Calves
4x10-12