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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 72

For today's workout, we're making hypertrophy the priority. Have fun and do some flexing in the mirror!

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As the PH3 Trainer winds down, I want you to think about how much you've improved over the last 10 weeks. What have you learned about yourself and your training? Have you found the limit to how far you can push yourself? Do you know when your form starts to break down? Although this trainer is meant to help you build strength and muscle, it's also meant to help you learn who you are as a lifter and competitor.

If you haven't done any introspection, I encourage you to do so now. What have you gained so far? What would you like to gain? Write the questions down and try to remember them as you reach new pinnacles in your physique and performance.

Day 72: 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)
Lat pull-down Lat pull-down


T-Bar Row or machine row

2 sets of 6-8 reps (2 RIR)
T-Bar Row 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)
Dumbbell Bicep Curl Dumbbell Bicep Curl


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


EZ-Bar Skullcrusher or cable triceps press-down

5 sets of 6-8 reps (1 RIR)
EZ-Bar Skullcrusher EZ-Bar Skullcrusher


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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