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

Thursday afternoon I knocked out my fluff/bro training. Another quick session keeping rest to a minimum and chasing the pump. My arms and shoulders felt like they were going to explode, so mission accomplished. Some of these supersets were definitely on the brutal side!

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) Lateral Raises
4x20

B1) Face Pulls
4x15

C1) High Incline Press Machine
3x12

D1) Barbell Curls
6x8
D2) Hammer Curls
6x10

E1) Preacher Curl Machine
1x8
1x50

F1) V-Bar Pressdowns
5x10
F2) Bench Dips
5 sets, max reps

G1) Dual Handle Overhead Tricep Extensions
4x15