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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 16

I hope you don't mind pumped biceps and triceps, because you're going to walk out of the gym with some serious guns today!

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While yesterday was all about the big three lifts, today's workout will focus on accessory exercises. A well-rounded physique requires that you hit every muscle in your body—and that's where accessory moves come in.

Blood-flow restriction will leave you with a massive arm pump at the end of this workout, so don't wear your favorite gym shirt; you might rip the sleeves!

Day 16: 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)
Seated military press Seated 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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