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| Layne Norton, Natural Pro |
Day One, UpperPower:
- 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
Source : Layne Norton
Should try this. I am thinking of starting this in the coming week. Peace.
Nice man that is the routine i'm on. Doing upper power today!
ReplyDeleteShould really consider trying this exercise thing. Maybe the whole skinny pale look will come into fashion? Yes? No :(
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a lot of people seem to like this, i might try this one day
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great workout thanks for the tip maybe i will try it
ReplyDeleteToo musculy
ReplyDeleteehhh....
ReplyDeletesquats are the key to everything :O
ReplyDeleteI'm currently doing a full body workout. I'll probably try this out for something different :D
ReplyDeleteI ran this routine for 12 weeks and loved it. Just recently took a break to let my CNS catch up to the workload.
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Oh man, I don't think I could keep that up for very long. Even with the breaks, I just end up losing routines quickly.
ReplyDeleteI find that amount of muscle rather off putting.
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looks like a solid routine, supporting and following.
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im in on this shit x10.
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Day 7 looks good to me :)
ReplyDelete-Zach
www.evanztories.blogspot.com
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Looks a good routine - just get lots of squats in there :)
ReplyDeleteI could do the days three and seven.
ReplyDeleteDay seven seemss to be the best. :D
ReplyDeleteNice post mate..
Supporting,
http://koal0r.blogspot.com/
nice work out! im actually doing a variation of this myself.
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Love this routine! I have made it into a 4 day week though due to work/play. I do 2 days power upper and lower and 2 days hypertrophy upper and lower. I just don't know what to do on my abs as by the time I have done everything else I just want to go home!
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