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
Friday afternoon I got in some shoulder and arm training with Adrian, as well as a few visitors from ISU that swung by to get in a training session. It was a good day to catch up and just have some training and chat about stuff going on. I'd like to say the training was more eventful, but it was just pretty much a straight up regular day.
Items Used in this Training Session
Fat Bar
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) Lateral Raises
5x10
B1) Rear Delt Swings
3x30
C1) Arnold Press
4x10
D1) V-Bar Pressdowns
5x10
D2) DB Curls
5x8
D3) Bench Dips
5 sets, max reps
E1) Fat Bar Curls
3x8-10
E2) Bodyweight Skull Crushers
3 sets, max reps
E3) Hammer Curls
3x12