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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This Saturday session was in the late morning as the gym had some modified hours. I had a wedding to attend so I cranked this session out hard and quick. Things were similar to last week, but I bumped the reps up on a lot of things, and made some minor changes here and there exercise wise. Just a small bump in volume, but a great pump day!
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Reverse Light Band Cambered Swiss Angle Bench Press
3x15
*I really like this movement as it mimics a chest press machine rather well*
B1) DB Bench Press
3x12
C1) Cable Crossover
3x12
D1) Single Arm Supinated Lat Pulldowns
3x12 per arm
E1) Neutral Grip Lat Pulldowns
3x15
F1) Tsunmai Bar Lat Pulldowns
3x8
G1) Band Face Pulls
3x20
G2) Lateral Raises
3x20
