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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A rather high volume upper body day, but things were feeling really good. Added in some variety to keep things fun, and ended up with a pretty good pump. No complaints at all with this session.
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) DB Bench Press with Twist
3x10
B1) Slight Incline DB Bench Press
3x12
C1) Front DB Flys
3x12
*These are an old one from John Meadows probably 2014-ish?*
D1) Chin Ups
3 sets, max reps
E1) Seated Cable Rows
3x15
F1) DB Shrugs
3x15
G1) Rear Delt Raises
3x10
G2) Lateral Raises
3x10
