SouthernLord

lololol stfu lmao

Layne Norton's hypertrophy Workout

1. Power Upper (Coupounds, low reps, heavy weight)
2. Power Lower (Coupounds, low reps, heavy weight)
3. Hypertrophy Chest/Arms (Higher reps, more sets)
4. Hypertrophy Shoulders/Back (Higher reps, more sets)
5. Hypertrophy Legs (Higher reps, more sets)


Sunday: Upper Power
-3x5 for all lifts
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-3x5 for all lifts
-Squat
-Stiff Leg Deadlift
-6-8 sets of Seated Calf (6-10 reps)

Tues: Off (light HIIT cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3x8-12
-Cable supinated press/fly 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Arnold Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)



Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Leg Press 4x8-12 super setted with
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Donkey Calf 5x15-20

Saturday: Off (light HIIT cardio)

http://www.elitefitness.com/forum/chat-conversation/new-years-pictures-blue-mountain-ski-resort-682695.html
my new years pictures ^^

hope 2010 treats you GREAT!

Happy new years to you too brother!!!

Happy new years bro!!!

I've come to collect my 650,000 trips to fist city.

Damn bro sry to hear about the injury. I injured my shoulder 3 months ago trying to be cool and db incline the 145's. Haha fucked it up bad but now its good!

Also looking at the Palumbo diet, it has 3 whey shakes throughout the day, I thought whey was useless unless it was post workout?

Oh that sucks man howd you hurt it going too heavy? Is Palumbo diet sort of like the CKD? Im gonna try that after cycle, kind of like how OneBreath is doing his, with crossfit after, to lose fat and keep strength. Not lookin forward to the leg workouts lol

Thanks for all the help bro. Hows the lifting going?