PH3: Layne Norton's Power And Hypertrophy Trainer, Day 9

To achieve real growth and strength, you've got to hit every muscle group. Knock out today's accessory workout with that in mind!

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I know you're probably feeling like a beast now that you've gotten through the first week. Keep that beast contained though—to a certain degree, at least. These initial weeks may even feel easy to you, but only increase the weight as much as the calculator tells you to, and leave the prescribed number of reps in reserve (RIR) on accessory lifts.

Doing too much too soon won't yield optimal results over the long term, and that's what you're here for: to transform your body and your strength for the long haul.

Day 9: Upper-Body Hypertrophy

Flat or incline dumbbell bench press

2 sets of 6-8 reps (3 RIR)
Dumbbell Bench Press Dumbbell Bench Press


Lat pull-down or weighted pull-up

3 sets of 6-8 reps (2 RIR)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


T-bar row or machine row

2 sets of 6-8 reps (2 RIR)
Lying T-Bar Row Lying T-Bar Row


Seated military press

2 sets of 5-7 reps (3 RIR)
Machine Shoulder (Military) Press Machine Shoulder (Military) Press


Dumbbell or EZ-bar curl

5 sets of 6-8 reps (1 RIR)
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl


BFR machine biceps curl

4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Machine Bicep Curl Machine Bicep Curl

EZ-Bar Skullcrusher EZ-Bar Skullcrusher


BFR cable triceps press-down

4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Triceps Pushdown Triceps Pushdown

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