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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 2

It's time for your first upper-body hypertrophy day of the PH3 Trainer. Have fun!

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This workout should put you through your paces, but don't take any of the exercises to failure. Leave 1-3 reps in reserve (RIR) as called for in the workout instructions. It may feel counterintuitive to stop before you have to, but doing so will make your workouts more effective.

Today is the first day you'll encounter blood flow restriction (BFR) training. If you've never done it before, keep the following things in mind: No matter what muscle you're training, wrap at the proximal (upper part) of your arms and legs. Even when you're training your calves, you're going to wrap as high on your leg as you can. I prefer using a small cuff, like a quick-release medical tourniquet when I'm training my biceps and triceps. For lower body, you can use a knee wrap or other large band. If you use the knee wraps for arm BFR, only wrap to a 5/10 tightness level.

When utilizing BFR, select a weight that's about 20 percent of your one-rep max. Don't go as heavy as you can! You want high reps and volume here, not weight.

Wrap to about a 7/10 tightness level on your legs and 9/10 on arms. Keep in mind that you don't want to occlude blood flow entirely. You want to get blood into the working muscle without letting in leave. If you're ever in pain before the exercise or can't finish the reps, the wraps are probably too tight or the weight is too heavy.

I've programmed BFR training into cluster sets. Today, you only have one cluster of 4 sets. I like to keep the wraps or cuffs on for the whole cluster. However, there will be some days that have two clusters of 4 sets. On those days, take the wraps off between clusters.

If you haven't watched the video on blood-flow restriction (BFR), be sure to do so before beginning today's workout. It's a great technique, but it's one that needs to be done correctly. BFR will allow you to get a tremendous pump using less weight. This not only yields size, but also lets the muscle recover faster so you can feel great the next time you're in the gym.

Day 2: 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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