PH3: Layne Norton's Power And Hypertrophy Trainer, Day 79

These hypertrophy workouts are what make you able to meet both your size and strength goals!

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As you make your way through the final weeks of this trainer, don't let your nutrition and supplementation fall by the wayside. Although training is essential to building both strength and size, how and what you eat are going to have an enormous impact on your physique and your performance.

Do your best to stay consistent. Give your body the calories and nutrients it needs to grow muscle and gain strength.

Day 79: 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


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