Copy of Layne Norton Power Hypertrophy
13
Upper Body Power Exercise Reps Warmup Bent Over Row 3x3-5 Weighted Pull Ups 2x6-10 Rack Chins 2x6-10 Flat DB Press 3x3-5 Weighted Dips 2x6-10 DB Shoulder Press 3x6-10 Cambered Bar Curls 3x6-10 Skullcrushers 3x6-10 Lower Body Power Exercise Reps Warmup Squats 3x3-5 Hack Squats 2x6-10 Leg Extensions 2x6-10 Stiff Legged Deadlifts 3x5-8 Glute Ham Raises 2x6-10 Standing Calf raise 3x6-10 Seated Calf raise 2x6-10 Back and Shoulders Hypertrophy Exercise Reps Warmup Bent Over Row 6x3 Rack Chins 3x8-12 Seated Cable Row 3x8-12 DB Rows 2x12-15 Close Grip Pulldowns 2x15-20 Seated DB Press 3x8-12 Upright Rows 2x12-15 Cable side raises 3x12-20 Lower Body Hypertrophy Exercise Reps Warmup Squats 6x3 Hack Squats 3x8-12 Leg Press 2x12-15 Leg Extensions 3x15-20 Romanian Deadlifts 3x8-12 Lying Leg Curl 2x12-15 Seated Leg Curl 2x15-20 Donkey Calf Raises 4x10-15 Seated Calf Raise 3x15-20 Chest and Arms Hypertrophy Exercise Reps Warmup Flat DB Press 6x3 Incline DB Press 3x8-12 Hammer Strength DB 3x12-15 Incline Cable Flys 2x15-20 Cambered Bar Preachers 3x8-12 DB Concentration Curls 2x12-15
-
Upload
ben-andbryanna-rudman -
Category
Documents
-
view
194 -
download
5
Transcript of Copy of Layne Norton Power Hypertrophy
Upper Body PowerExercise Reps Warmup Set 1
Bent Over Row 3x3-5Weighted Pull Ups 2x6-10Rack Chins 2x6-10Flat DB Press 3x3-5Weighted Dips 2x6-10DB Shoulder Press 3x6-10Cambered Bar Curls 3x6-10Skullcrushers 3x6-10
Lower Body PowerExercise Reps Warmup Set 1
Squats 3x3-5Hack Squats 2x6-10Leg Extensions 2x6-10Stiff Legged Deadlifts 3x5-8Glute Ham Raises 2x6-10Standing Calf raise 3x6-10Seated Calf raise 2x6-10
Back and Shoulders HypertrophyExercise Reps Warmup Set 1
Bent Over Row 6x3Rack Chins 3x8-12Seated Cable Row 3x8-12DB Rows 2x12-15Close Grip Pulldowns 2x15-20Seated DB Press 3x8-12Upright Rows 2x12-15Cable side raises 3x12-20
Lower Body HypertrophyExercise Reps Warmup Set 1
Squats 6x3Hack Squats 3x8-12Leg Press 2x12-15Leg Extensions 3x15-20Romanian Deadlifts 3x8-12Lying Leg Curl 2x12-15Seated Leg Curl 2x15-20Donkey Calf Raises 4x10-15Seated Calf Raise 3x15-20
Chest and Arms HypertrophyExercise Reps Warmup Set 1
Flat DB Press 6x3Incline DB Press 3x8-12Hammer Strength DB 3x12-15Incline Cable Flys 2x15-20Cambered Bar Preachers 3x8-12DB Concentration Curls 2x12-15
Spider Curls agaisnt incline bench 2x15-20Seated Tri-Extensions cambered bar 3x8-12Cable Pressdowns w/ Rope 2x12-15Cable Kickbacks 2x15-20
Set 2 Set 3
--
-
Set 2 Set 3
--
-
-
Set 2 Set 3
--
-
Set 2 Set 3
-
--
Set 2 Set 3
-
-
-
--
Upper Body PowerExercise Reps Warmup Set 1
Bent Over Row 3x3-5Weighted Pull Ups 2x6-10Rack Chins 2x6-10Flat DB Press 3x3-5Weighted Dips 2x6-10DB Shoulder Press 3x6-10Cambered Bar Curls 3x6-10Skullcrushers 3x6-10
Lower Body PowerExercise Reps Warmup Set 1
Squats 3x3-5Hack Squats 2x6-10Leg Extensions 2x6-10Stiff Legged Deadlifts 3x5-8Glute Ham Raises 2x6-10Standing Calf raise 3x6-10Seated Calf raise 2x6-10
Back and Shoulders HypertrophyExercise Reps Warmup Set 1
Bent Over Row 6x3Rack Chins 3x8-12Seated Cable Row 3x8-12DB Rows 2x12-15Close Grip Pulldowns 2x15-20Seated DB Press 3x8-12Upright Rows 2x12-15Cable side raises 3x12-20
Lower Body HypertrophyExercise Reps Warmup Set 1
Squats 6x3Hack Squats 3x8-12Leg Press 2x12-15Leg Extensions 3x15-20Romanian Deadlifts 3x8-12Lying Leg Curl 2x12-15Seated Leg Curl 2x15-20Donkey Calf Raises 4x10-15Seated Calf Raise 3x15-20
Chest and Arms HypertrophyExercise Reps Warmup Set 1
Flat DB Press 6x3Incline DB Press 3x8-12Hammer Strength DB 3x12-15Incline Cable Flys 2x15-20Cambered Bar Preachers 3x8-12DB Concentration Curls 2x12-15
Spider Curls agaisnt incline bench 2x15-20Seated Tri-Extensions cambered bar 3x8-12Cable Pressdowns w/ Rope 2x12-15Cable Kickbacks 2x15-20
Set 2 Set 3
--
-
Set 2 Set 3
--
-
-
Set 2 Set 3
--
-
Set 2 Set 3
-
--
Set 2 Set 3
-
-
-
--
Upper Body PowerExercise Reps Warmup Set 1
Bent Over Row 3x3-5Weighted Pull Ups 2x6-10Rack Chins 2x6-10Flat DB Press 3x3-5Weighted Dips 2x6-10DB Shoulder Press 3x6-10Cambered Bar Curls 3x6-10Skullcrushers 3x6-10
Lower Body PowerExercise Reps Warmup Set 1
Squats 3x3-5Hack Squats 2x6-10Leg Extensions 2x6-10Stiff Legged Deadlifts 3x5-8Glute Ham Raises 2x6-10Standing Calf raise 3x6-10Seated Calf raise 2x6-10
Back and Shoulders HypertrophyExercise Reps Warmup Set 1
Bent Over Row 6x3Rack Chins 3x8-12Seated Cable Row 3x8-12DB Rows 2x12-15Close Grip Pulldowns 2x15-20Seated DB Press 3x8-12Upright Rows 2x12-15Cable side raises 3x12-20
Lower Body HypertrophyExercise Reps Warmup Set 1
Squats 6x3Hack Squats 3x8-12Leg Press 2x12-15Leg Extensions 3x15-20Romanian Deadlifts 3x8-12Lying Leg Curl 2x12-15Seated Leg Curl 2x15-20Donkey Calf Raises 4x10-15Seated Calf Raise 3x15-20
Chest and Arms HypertrophyExercise Reps Warmup Set 1
Flat DB Press 6x3Incline DB Press 3x8-12Hammer Strength DB 3x12-15Incline Cable Flys 2x15-20Cambered Bar Preachers 3x8-12DB Concentration Curls 2x12-15
Spider Curls agaisnt incline bench 2x15-20Seated Tri-Extensions cambered bar 3x8-12Cable Pressdowns w/ Rope 2x12-15Cable Kickbacks 2x15-20
Set 2 Set 3
--
-
Set 2 Set 3
--
-
-
Set 2 Set 3
--
-
Set 2 Set 3
-
--
Set 2 Set 3
-
-
-
--
![Layne Norton Frequently Asked Questions[1]](https://static.fdocuments.us/doc/165x107/55cf9a6c550346d033a1a2d2/layne-norton-frequently-asked-questions1.jpg)
