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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This was a really good Saturday training session for me. I was pretty busy client wise, but overall really happy with how training went. The higher reps on the rear delts really good me the next day.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) DB Bench Press
Worked up to a hard set of 8; then two drop sets
B1) Incline Bench Press
3x10
C1) Neutral Grip Incline DB Bench Press
4x8
D1) Pec Dec Flys
3x12
E1) Seated Overhead Press Machine
3x10
F1) Seated Bent Over Rear Delt Raises
3x25
G1) 6 Way Shoulders
3x8
