PH3: Layne Norton's Power And Hypertrophy Trainer, Day 44

Today you'll get even more familiar with BFR training. Let's get swole!

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Remember, blood-restriction training can lead to great gains, but it has to be done properly. Restricting blood flow helps the muscles swell and stretch, but it's not a technique that allows for heavy weight. You should use significantly less weight than you normally would—generally about 30 percent of your normal amount.

Check your ego at the door. There's no need for it when you're using this technique. Now, start training and get ready to feel the pain of the pump instead of the pain of failure.

Day 44: 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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