PH3: Layne Norton's Power And Hypertrophy Trainer, Day 33

Yesterday should have left you ready to tackle today's workout. Compound lifts and upper-body training are on the menu.

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This trainer is all about power, hypertrophy, and the big three lifts. Today, it's time to work on two of those—the deadlift and the bench. In the powerlifting portion of today's session, you'll be working with 85 percent of your 1RM. While your reps might not be as high, the weight you're using should be sufficient enough to leave you gassed.

Take your time with each rep, and remember to follow the basic cues you learned as a beginner. Breathe deep before your bench, and as you lower the bar, remember to think about bending the bar into a U-shape with your hands. Doing this will allow you to naturally tuck your elbows, which is essential if you're going to successfully move weight.

Day 33: Deadlift, Bench, Upper-body Hypertrophy
1

Deadlift

85% of max
3 sets of 3 reps
Deadlift Deadlift

2

Bench Press

85% of max
4 sets of 4 reps
Bench Press Bench Press

3

Pec-deck fly or cable cross-over

2 sets of 12-15 reps (3 RIR)
Butterfly Butterfly

4

Cable or machine pull-down

2 sets of 12-15 reps (2 RIR)
Cable or machine pull-down Cable or machine pull-down

5

Dumbbell or machine row

2 sets of 12-15 reps (2 RIR)
Dumbbell or machine row Dumbbell or machine row

6

Lateral Raise

2 sets of 12-15 reps (2 RIR)
Side Lateral Raise Side Lateral Raise

7

Machine Preacher Curl or concentration curl

5 sets of 12-15 reps (1 RIR)
Machine Preacher Curls Machine Preacher Curls

8

BFR machine curl

2 clusters of 4 sets of 30, 15, 15, 15 reps
30 sec. rest between sets
BFR machine curl BFR machine curl

9

Cable triceps press-down

3 sets of 12-15 reps (1 RIR)
Cable triceps press-down Cable triceps press-down

10

BFR cable triceps press-down

2 clusters of 4 sets of 30, 15, 15, 15 reps
30 sec. rest between sets
Cable triceps press-down Cable triceps press-down


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