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
- 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
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
- 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
- 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
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
Check out my blog. My full routine to come.
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look forward to tracking your progress
nice routines!
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