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.com

Tuesday 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