Layne Norton's Power/Hypertrophy Routine

[Shade]

Ma lo skinny è una cosa simile???

ME Lb

Deadlift till knees 6 x 3/4 x 3 + 3 x 2/2 x 3 + 4 x 2 + 4 x 1
Bulgarian split squat 3 x 6-12
Leg curl 3 x 8-12
Ski squat 5'

2°
ME Ub

Bench press 6 x 3/8 x 2/10 x 1
Chin-ups 10 x 2
a1)Seated cable rows 3-4 x 8-12
a2)Scarecrows 3-4 x 8-12
Trap bar shrugs 3-4 x 8-15
Db curls 3-4 x 8-15

3°
DE Lb

Depth jumps(onto box) 5 x 3
Deadlift till knees 4 x 3
Romanian deadlift 3 x 8-12
Ski squat 5'

6°
RE Ub

Bench press 3 x 12-15@55/60% 1 rm
Chin-ups 10' x max
a1)Inverted rows 3-4 x 8-12
a2)Scarecrows 3-4 x 8-12
Db military press 4 x 8-12
Triceps pushdowns 3 x 8-15

[silver]

Originariamente inviato da Shade

Ma lo skinny è una cosa simile???

ME Lb

Deadlift till knees 6 x 3/4 x 3 + 3 x 2/2 x 3 + 4 x 2 + 4 x 1
Bulgarian split squat 3 x 6-12
Leg curl 3 x 8-12
Ski squat 5'

2°
ME Ub

Bench press 6 x 3/8 x 2/10 x 1
Chin-ups 10 x 2
a1)Seated cable rows 3-4 x 8-12
a2)Scarecrows 3-4 x 8-12
Trap bar shrugs 3-4 x 8-15
Db curls 3-4 x 8-15

3°
DE Lb

Depth jumps(onto box) 5 x 3
Deadlift till knees 4 x 3
Romanian deadlift 3 x 8-12
Ski squat 5'

6°
RE Ub

Bench press 3 x 12-15@55/60% 1 rm
Chin-ups 10' x max
a1)Inverted rows 3-4 x 8-12
a2)Scarecrows 3-4 x 8-12
Db military press 4 x 8-12
Triceps pushdowns 3 x 8-15

Mi ricorda qualcosa...