PH3: Layne Norton's Power And Hypertrophy Trainer, Day 47

It's time for another mini rep test! Hit those normal sets, and then use that last one to see just how many reps you can get.

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Today's fifth set of deadlifts and bench presses will really test your strength, your power, and your endurance. Before you start the final set of each exercise, be sure to take a sufficient rest period. Allow yourself to recover fully before delving into your AMRAP so that you can really bust out the last set. Let's go for broke on this one.

Day 47: Deadlift, Bench, Upper-body Hypertrophy
1

Deadlift

85% of max
5 sets of 3 reps, go to failure on final set
Deadlift Deadlift

2

Bench Press

85% of max
5 sets of 4 reps, go to failure on final set
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



Plus-Set Calculator


Enter the number of reps you completed on the final set of these exercises.

Deadlift

Reps

Bench Press

Reps


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