DanielfromGa

Jan 14th 2023

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9 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Upper Power 8 exercises, 0 min

T Bar Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
EZ Bar Curl	3x10 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s

Lower Power 11 exercises, 0 min

Barbell Deep Squat	3x5 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 90s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 90s
Machine Calf Raise	3x10 reps	rest: 90s
Machine Seated Calf Raise	2x10 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s

Back and Shoulders Hypertrophy 7 exercises, 0 min

T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	2x15 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	2x20 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s

Lower Hypertrophy 10 exercises, 0 min

Chest and Arms Hypertrophy 11 exercises, 0 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 90s
Dumbbell Concentration Curl	2x15 reps	rest: 90s
Cable Standing Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Extension	3x8 reps	rest: 60s

New Workout 11 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Barbell Bench Press	5x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Press (Reverse Grip)	3x8 reps	rest: 60s

New Workout 6 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

New Workout 7 exercises, 0 min

Smith Machine Squat	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s

New Workout 8 exercises, 0 min

Smith Machine Bench Press	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s