After sustaining multiple low back issues the past year, I'm not 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
Friday evening I knocked out some shoulder and arm work. I'm just continuing to train hard and keep putting some upper body size on for the time being, and increasing my foundation to help build my bench press. Quite a bit of volume for this day, but overall a rather quick training session where I really pushed the pace to get in and out!
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) Reverse Pec Dec
4x15
B1) Lateral Raises + Partials
4x10+10
C1) Bradford Press
4x8
D1) V-Bar Pressdowns
4x12
E1) Decline EZ Bar Skull Crushers
3x10
F1) Tricep Extension Machine
3x15
G1) Barbell Curls
4x8
H1) Reverse Curls
3x6
*Using a 3 second eccentric.*
I1) Rope Cable Curls
3x15
J1) Seated Calf Raises
3x15
J2) DB Side Bends
3x20 per side