PH3: Layne Norton's Power And Hypertrophy Trainer, Day 37

This workout is an upper-body burner. Increase your weight from the week before. Just because you're not going to failure doesn't mean you shouldn't feel challenged.

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Sure, failure can be a great tool to use in your lifting program. Some say that struggling to push out just one more rep is a critical part of muscle growth. But when used to often, it can be a detriment and actually prevent you from getting the best workout possible.

Today, you'll aim to have a few repetitions in reserve (RIR)—1-3, depending on the exercise. You might ask why, but the answer's simple: By stopping short of failure, you're going to allow yourself to do more volume while giving yourself ample recovery on your main lifts.

Day 37: Upper-Body Hypertrophy
1

Flat or incline dumbbell bench press

2 sets of 6-8 reps (3 RIR)
Dumbbell Bench Press Dumbbell Bench Press

2

Lat pull-down or weighted pull-up

3 sets of 6-8 reps (2 RIR)
Lat pull-down Lat pull-down

3

T-Bar Row or machine row

2 sets of 6-8 reps (2 RIR)
T-Bar Row T-Bar Row

4

Seated military press

2 sets of 5-7 reps (3 RIR)
Seated military press Seated military press

5

Dumbbell or EZ-bar curl

4 sets of 6-8 reps (1 RIR)
Dumbbell Bicep Curl Dumbbell Bicep Curl

6

BFR machine biceps curl

4 sets of 20, 10, 10, 10 reps
(rest 30 seconds between each set)
BFR machine biceps curl BFR machine biceps curl

7

EZ-Bar Skullcrusher or cable triceps press-down

4 sets of 6-8 reps (1 RIR)
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

8

BFR cable triceps press-down

4 sets of 20, 10, 10, 10 reps
(rest 30 seconds between each set)
BFR cable triceps press-down BFR cable triceps press-down


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