PHAT

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RATING: 71 (FROM 32 JEFIT MEMBERS)

4 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 9 exercises, 1 hr 14 mins

Barbell Bent-Over Row	3x5 reps	rest: 180s
Weighted Pull-Up	2x10 reps	rest: 90s
Machine Inverted Row	2x10 reps	rest: 90s
Dumbbell Bench Press	3x5 reps	rest: 180s
Barbell Bench Press	3x8 reps	rest: 60s
Dip	2x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 90s

Lower Power 7 exercises, 52 mins

Back and Shoulders Hypertrophy 8 exercises, 1 hr 11 mins

Barbell Bent-Over Row	6x3 reps	rest: 90s
Machine Inverted Row	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Dumbbell One-Arm Row	2x15 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	2x20 reps	rest: 90s
Dumbbell Seated Alternating Shoulder Press	3x12 reps	rest: 90s
Cable Rope Face Pull	2x15 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s

Lower Hypertrophy 8 exercises, 1 hr 14 mins

Chest and Arms Hypertrophy 11 exercises, 1 hr 51 mins

Barbell Bench Press	6x5 reps	rest: 90s
Dumbbell Incline Bench Press	8x12 reps	rest: 90s
Leverage Incline Chest Press	3x15 reps	rest: 90s
Cable Incline Fly	2x20 reps	rest: 90s
Barbell Preacher Curl	3x12 reps	rest: 90s
Dumbbell Concentration Curl	2x15 reps	rest: 90s
Barbell Spider Curl	2x20 reps	rest: 90s
Barbell Curl	2x20 reps	rest: 90s
Barbell Seated Tricep Extension	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	2x15 reps	rest: 90s
Cable Tricep Kickback (Reverse Grip)	2x20 reps	rest: 90s