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.comTuesday evening I got in a long winded upper body day. It was quite a bit of volume as I'm beginning to slowly ramp things up before getting ready for some good training starting on Saturday. I'm still trying to use some interesting movements and sequences to keep things fresh and fun, but also get some solid work in until I start training hard again. And for the first time in about a year my body feels really good. Let's just keep that rolling.
Items Used in this Training Session Light Band Mini Bands Spud Ab Strap Swiss Angle Attachment
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) DB Bench Press 3x10-12; then two drop sets on the last set
B1) Cambered Bar Push Ups vs Band 3 sets, max reps
C1) Band Flys 2x20 2x15
D1) Bent Over Band Rear Delt Flys 3x20
E1) Lateral Raises 1x25 1x20 1x12 + 12 partials
F1) Band Front Raises 3x15
G1) Spud Strap Pressdowns 3x15
H1) Swiss Angle Attachment Cable Skull Crushers 3x10
I1) Bench Dips 3 sets, max reps
