Layne Norton Strictly Hypertrophy Training

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Layne Norton Strictly Hypertrophy Training

Shared By : artist84

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 6 / 333

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Description

Monday

Rest

Tuesday

Chest & Shoulders w/Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Smith Machine Bench Press	60 sec	12	3
Chest		Dumbbell Incline Bench Press	60 sec	12	2
Shoulders		Dumbbell Lying Rear Lateral Raise	60 sec	20	3
Shoulders		Barbell Up Right Row	60 sec	15	3
Chest		Barbell Decline Bench Press	60 sec	12	2
Chest		Dumbbell Incline Fly	60 sec	20	2
Shoulders		Dumbbell Shoulder Press	60 sec	12	3
Shoulders		Seated Side Lateral Raise	60 sec	15	3
Shoulders		Dumbbell Front Raise	60 sec	15	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	20	3

Wednesday

Abs & Glutes w/ Short Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Knee Hip Raise On Parallel Bars	1 sec	20	4
Abs		Cable Crunch	1 sec	20	4
Abs		Decline Reverse Crunch	1 sec	20	4
Abs		Crunches with Legs on Bench	1 sec	20	4
Abs		Weighted Ball Side Bend	1 sec	20	4
Abs		Seated Barbell Twist	1 sec	100	4
Glutes		Flutter Kick	60 sec	20	3
Glutes		Glute Kickback	60 sec	20	3
Glutes		One Leg Kickback	60 sec	15	3
Glutes		Bridge	60 sec	N/A	3

Thursday

Chest & Back w/ Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	12	3
Chest		Dumbbell Decline Fly	60 sec	20	2
Chest		Barbell Incline Bench Press	60 sec	12	2
Biceps		Body Row	60 sec	12	3
Back		Underhand Pull down	60 sec	20	3
Back		Cable Seated Row	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	15	3
Chest		Straight Arms Dumbbell Pullover	60 sec	20	3
Chest		Push Up with Feet On An Exercise Ball	60 sec	50	2

Friday

Rest

Saturday

Back & Arms w/ Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	10	3
Back		Barbell Deadlift	60 sec	12	3
Triceps		Barbell Reverse Triceps Bench Press	60 sec	15	3
Biceps		Dumbbell Flexor Incline Curl	60 sec	20	3
Back		Close-Grip Front Lat Pulldown	60 sec	15	3
Back		Cable Seated Row	60 sec	12	3
Biceps		Cable Preacher Curl	60 sec	12	2
Triceps		Triceps Pushdown - Rope	60 sec	15	2
Back		Wide-Grip Lat Pulldown	60 sec	12	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	15	3
Biceps		Dumbbell Preacher Hammer Curl	60 sec	15	3

Sunday

Lower Body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	10	3
Upper Legs		Smith Machine Hack Squat	60 sec	12	3
Back		Romanian Deadlift	60 sec	12	3
Lower Legs		Standing Calf Raises	60 sec	20	3
Upper Legs		Leg Press	60 sec	12	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	3
Upper Legs		Leg Extensions	60 sec	15	2
Upper Legs		Lying Leg Curls	60 sec	15	2

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