PH3: Layne Norton's Power And Hypertrophy Trainer, Day 68

Yes, you should work hard and do your best, but don't forget to have some fun while you're training.

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Although it's important to focus on your training, you have to give just as much thought to your nutrition and supplementation. If you've been letting how you eat and when you eat fall by the wayside, you're going to be disappointed in your results.

What you eat and how you supplement directly impacts your performance and your physique. If you want to be your best and look your best, you'd sure as hell better eat like it.

Day 68: Deadlift, Bench, Upper-Body Hypertrophy
1

Deadlift

87.5% of max
4 sets of 2 reps, go to failure on final set
Deadlift Deadlift

2

Bench Press

87.5% of max
5 sets of 3 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

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Bench Press

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