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Lane Norton Routine
AUTOPLAYAUDIO TIP
General
Advanced
Machine strength
Plan Details
The Lane Norton Routine routine by AlyciaDawson is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Layne Norton Inspired... The first one.
Routine detail
Mon
Day 1: Upper Body Power Day
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Rack Chins
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Machine Assisted Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cambered Bar Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Day 2: Lower Body Power Day
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Wed
Day 3: Abs + HIIT
Est. 0 min
1 exercise
Running
10 Sets
Thu
Day 4: Back + Shoulders Hypertrophy
Est. 0 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Rack Chins
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Dublin Press
3 Sets x 12 Reps
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Fri
Day 5: Lower Body Hypertrophy
Est. 0 min
9 exercises
Barbell Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sat
Day 6: Chest + Arms Hypertrophy
Est. 0 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
Cambered Bar Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Seated Tricep Dumbbell Extensions
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Sun
Day 7: Sprints
Est. 0 min
1 exercise
Running
10 Sets
