PH3: Layne Norton's Power And Hypertrophy Trainer, Day 65

It's hypertrophy day. Go find a mirror!

Back | Main | Next

Are you doing your best on these hypertrophy workouts? Your priority may be the bench, squat, and deadlift, but you also need to give your muscles the right stress so they can grow. You can't just go through the motions. To be successful, you need to give every workout your all.

Day 65: 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

5 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

5 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