After coming off a top 10 all-time multiply bench press performance, I'm now taking a few weeks to get back into some light hypertrophy training. My focus right now is to keep my body healthy and feeling good, while laying a solid foundation to start a new off season full power training cycle by the end of August.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday evening I was able to get some more bodybuilding based training in, and this was a fun quick training session. Still trying to ease back into things and keep training fun. Some really good supersets here to keep things moving quick and keep the pump going.
Items Used in this Training Session Chains
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Slight Incline DB Bench Press Work up to a hard set of 8
B1) Deficit Push Ups vs Chains 3x10-12
C1) Wtd Dips 3x15 C2) Pronated DB Fly 3x12
D1) Seated Bent Over Rear Delt Raises 3x30
E1) Lateral Raises 3x12 E2) Front Raises 3x10
F1) Pressdowns 4x12-15 F2) Overhead Cable Tricep Extensions 4x10-12
