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.
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On this Monday afternoon I killed some time and go in a little bit of extra assistance work. Just some shoulders and arms to keep things progressing and keep the blood flow going. I'm going to start changing up my training template to move me towards getting ready for the hopes of benching at the XPC, so right now my training my seem kind of all over the place, but in all, it's just to get things where I want them when I'm ready to pull the trigger in a few weeks if I get the acceptance.
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) Front Raises
4x12
B1) Lateral Raises
3x20
B2) Band Pull Aparts
3 sets, max reps
C1) V-Bar Pressdowns
6x10
D1) EZ Bar Skull Crushers
4x8
D2) Bench Dips
4 sets, max reps
E1) DB Curls
6x8
E2) EZ Bar Curls
6x8
F1) Preacher Curl Machine
1 set of swole