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.comFor this Thursday evening, I just got in some extra shoulder and arm work. Even though I had already hit some earlier in the week, I just knocked out some more since I had the time and was set to bench press on the coming Saturday. An overall good pump, so I can't complain.
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) Chest Supported Rear Delt Raises 4x15
B1) Cable Upright Rows 3x15 B2) Seated Lateral Raises 3x12
C1) High Incline DB Press Up to a hard set of 12
D1) Dual Handle Pressdowns 5x12 D2) DB Curls 5x8
E1) Overhead Cable Tricep Extensions 5x15 E2) Cable Curls 5x10
F1) Preacher Curl Machine 3x10 F2) Rolling Tricep Extensions 3x10
G1) Seated Calf Raises 5x10-15
