PH3: Layne Norton's Power And Hypertrophy Trainer, Day 75

You have a lot to get through today, so take your pre-workout and get started!

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These AMRAP sets are where the magic happens. Pushing or pulling 87.5 percent for as many reps as you can is going to be taxing. But it's also going to help your lifts enormously. Push yourself.

If you haven't filmed yourself doing the squat, bench, and deadlift yet, I highly recommend that you do. Grab a friend or set up a phone so you can see yourself lift from the side. Study how you lift, and see what you can change in order to do the moves more efficiently.

Day 75: Deadlift, Bench, Upper-Body Hypertrophy
1

Deadlift

87.5% of max
5 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

5 sets of 12-15 reps (1 RIR)
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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