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Monday, January 17, 2011

Best routine ever for Nattys

http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html

Layne Norton came up with this routine and I'm in love with it.

Monday: Upper Power -5x5 or 3x5 for all lifts
  • Barbell Bench Press
  • Barbell Rows
  • Military Press
  • Pull-ups
  • Barbell Curl
  • Skull crushers or heavy dips
  • Barbell Shrugs
Tues: Lower Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
  • Back Squat
  • Stiff Leg Deadlift, Or Romanian DL
  • heavy hip thrust
  • 6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days
Wednesday: Off
Thursday: Hypertrophy Chest/Arms (For hypertrophy days I never go to failure, always stop about 2 reps before failure)
  • DB Incline Bech 3x8-12
  • Barbell Close Grip Bench 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 3x8-12
  • Machine Curl 3x8-12 supersetted with
  • Machine Dips 3x8-12
  • Cable Crossovers 3x8-12
  • Pullovers 3x8-12
Friday: Hypertrophy Shoulders/Back/Traps (For hypertrophy days I never go to failure, always stop about 2 reps before failure)
  • DB Shoulder Press 3x8-12 super setted with DB Lateral Raise 3x8-12
  • Bent Over Row 3x8-12 super setted with
  • Bradford Press 3x8-12
  • Lat Pull Down (Wide Grip) 3x8-12 super setted with
  • Shrugs 3x10-15
  • Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
  • Upright Row 2x10-15
Saturday: Hypertrophy Legs/Calves (For hypertrophy days I never go to failure, always stop about 2 reps before failure)
  • Leg Press or Hack Squat 5x8-12 super setted with
  • Standing Calf Raise 5x10-15
  • Leg Extensions 5x10-15 super setted with
  • Sitting Leg Curls 5x10-15 super setted with
  • Sitting Calf Raise 4x8-12
Sunday: Off (Cardio if you want)


Right now i try and use this routine when i can but when i cant i use a simple full body routine twice a week

3 comments:

  1. Check out my blog. My full routine to come.

    http://tinyurl.com/4aa55xu

    look forward to tracking your progress

    ReplyDelete
  2. nice blog man, check out my similar blog at:
    http://bsfast.blogspot.com/
    Following so follow back.

    ReplyDelete