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
For 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