After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
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If this is no the definition of bro day, I'm not really sure what else is. This is my final day of the microcycle, and it's just to be short and sweet. Knock out some arms, get a pump, hit some abs and calves and call it a day. My arms tend to respond best to a day where I train both triceps and biceps together, so that's what I'm doing for my 5th training day of the week right now. We'll kick things up a bit in the coming weeks.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Single Arm Pressdowns
3x10 per arm
B1) Dip Machine
3x10
C1) Overhead Cable Tricep Extensions
3x10; then holding the stretched position for 10 seconds at the end of each set
D1) Hammer Curls
3x10
E1) EZ Bar Curls
3x8
F1) Spider Curls
3x10
G1) Standing Abs
4x12-15
G2) Seated Calves
4x15
