PH3: Layne Norton's Power And Hypertrophy Trainer, Day 58

Hypertrophy work is just as important as the work you do with a barbell. Give today's workout as much effort as you can.

Back | Main | Next

You don't have to worry about big lifts today—just work on your mirror muscles. You've been doing these hypertrophy workouts long enough to know how to measure your strength levels to keep a few reps in reserve. But because you've been doing these workouts for eight weeks now, you should be using more weight than you did at the beginning of the trainer.

If you haven't challenged yourself to increase the weight you've been using, it's time to do it!

Day 58: 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


Because I saw a need for well-formulated supplements that completely cut the BS, I developed my own line that smart lifters could trust: CARBON. Go Now!

Back | Main | Next