| MONDAY | ||
| Chest/Arms Hypo | ||
| DB Incline Press | 3x8-12 | |
| Palms in DB Bench | 3x8-12 | |
| DB Bench | 2x8-12 | |
| Skullcrushers/EZ Curls | 3x8-12 | |
| Pushdowns/Cable Curls | 3x8-12 | |
| Dips/BB Curls | 3x8-12 | |
| DB Flyes | 3x8-12 | |
| WEDNESDAY | ||
| Lower Hypo | ||
| Leg Press Machine | 4x8-12 | |
| Leg Extension | 4x10-15 | |
| Leg Curls | 4x10-15 | |
| Calf Press | 5x10-15 | |
| FRIDAY | ||
| Shoulders/Back Hypo | ||
| DB Shoulder Press/DB Front raises | 3x8-12 | |
| DB Rows/DB Lateral Raises | 3x8-12 | |
| Lat wide pulldown/upright rows | 2x8-12/2x10-15 | |
| Close Pulldown/Upright Row | 2x8-12/2x10-15 | |
| Machine Rows | 2x12 | |
| SATURDAY | ||
| Upper Power | ||
| Bench Press | 5x5 | |
| Bent Over BB Rows | 5x5 | |
| Military Press | 5x5 | |
| BB Shrugs | 5x5 | |
| SUNDAY | ||
| Lower Power | ||
| Squats | 5x5 | |
| Calf Work | 8x10 | |
Showing posts with label Current Workout. Show all posts
Showing posts with label Current Workout. Show all posts
Saturday, October 15, 2011
Thursday, October 13, 2011
I'm going to be running Layne Norton's Workout Routine until the end of my junior year or so. He mixes hypertrophy (lifting with mostly size in mind) and power lifting (strength).
Here is a basic outline:
- Day One – Upper Power
- 3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
- Day Two – Lower Power
- 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
- Day Three
- Off
- Day Four – Hypertrophy Chest/Arms
- 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
- 3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
- 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.
- Day Five – Hypertrophy Shoulders/Back/Traps
- 4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
- 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.
- Day Six – Hypertrophy Legs/Calves
- 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.
- Day Seven
- Off
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