PH3: Layne Norton's Power And Hypertrophy Trainer, Day 61

Big lifts take a lot of energy and concentration. Get focused before you head into the gym today!

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Take your time through the deadlift and bench portion of today's workout. There's no need to rush through the reps. Remember that one of the big goals of this trainer is to increase your numbers in the big lifts. That means you need to take a lot of rest between sets and feel totally ready to go when you hit the next one.

These workouts aren't for cardio—you're not trying to keep your heart rate high. The goal of these workouts is to get stronger and pack on muscle.

Day 61: Deadlift, Bench, Upper-Body Hypertrophy
1

Deadlift

87.5% of max
3 sets of 2 reps
Deadlift Deadlift

2

Bench Press

87.5% of max
4 sets of 3 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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