After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWell after my awesome meet performance and WPC World's I took a few days off to just enjoy some food and being a lazy bum. I actually had one whole day of travel and then took a whole day to work and just chill out. But by the time Thursday rolled around, I was ready to get back into the gym and just move some weights. I didn't come in with a real plan, so-to-speak, but I knew I wanted to bro out and get a crazy pump from all the terrible food I had on Tuesday and Wednesday. Nothing like a quick shoulder and arm pump to split the sleeves a little.
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Reverse Pec Dec 4x15
B1) Lateral Raises 4x10
C1) Bradford Press 3x12
D1) DB Upright Rows (wide) 2x15
E1) EZ Bar Skull Crushers 4x15
F1) EZ Bar Curls 4x12
G1) Incline Tate Press 4x12 G2) Seated Hammer Curls 4x10
H1) Bench Dips 3 sets, max reps (using a 3 sec negative) H2) Preacher Curl Machine 3x15
