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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Saturday after the gym closed down I was able to get a great upper body session in. I'll be having a bit more upper body work in this training for now, so this was a good change of pace to get a plethora of work in and really aim to get some good contractions and a pump going. Just trying to ease into things a bit these next couple weeks, and then we'll start to hammer down a bit more.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Reverse Light Band Cambered Swiss Angle Bench Press
3x12
*I really like this movement as it mimics a chest press machine rather well*
B1) DB Bench Press
3x8
C1) Incline DB Flys
3x12
D1) Single Arm Supinated Lat Pulldowns
3x10 per arm
E1) Neutral Grip Seated Cable Rows
3x8
*I used a 5 second eccentric on each rep.*
F1) Pull Ups
3 sets, max reps
G1) Rear Delt Raises
3x15
G2) Band Lateral Raises
3x15
