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    DR - Layne Norton Training Routine

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    Марко Милићевић
    This document outlines Dr. Layne Norton's 5-day per week workout routine. The routine includes an upper body power day, lower body power day, back and shoulders hypertrophy day, lower body hypertrophy day, and chest and arms hypertrophy day. Each day focuses on either power exercises with lower reps and heavier weight or hypertrophy exercises with higher reps. The routine also includes two rest days.

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    © All Rights Reserved
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    DR - Layne Norton Training Routine

    Uploaded by

    Марко Милићевић
    937 views1 page
    This document outlines Dr. Layne Norton's 5-day per week workout routine. The routine includes an upper body power day, lower body power day, back and shoulders hypertrophy day, lower body hypertrophy day, and chest and arms hypertrophy day. Each day focuses on either power exercises with lower reps and heavier weight or hypertrophy exercises with higher reps. The routine also includes two rest days.

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    Training

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    Dr.layne Norton Training Routine

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    This document outlines Dr. Layne Norton's 5-day per week workout routine. The routine includes an upper body power day, lower body power day, back and shoulders hypertrophy day, lower body hypertrophy day, and chest and arms hypertrophy day. Each day focuses on either power exercises with lower reps and heavier weight or hypertrophy exercises with higher reps. The routine also includes two rest days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    937 views1 page

    DR - Layne Norton Training Routine

    Uploaded by

    Марко Милићевић
    This document outlines Dr. Layne Norton's 5-day per week workout routine. The routine includes an upper body power day, lower body power day, back and shoulders hypertrophy day, lower body hypertrophy day, and chest and arms hypertrophy day. Each day focuses on either power exercises with lower reps and heavier weight or hypertrophy exercises with higher reps. The routine also includes two rest days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    WORKOUTS

    A
    Dr Layne
    Norton
    Routine
    Upper Body Power Day
    Lower Body Power Day
    Back and Shoulders Hypertrophy Day
    *
    5

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    Lower Body Hypertrophy Day
    Chest and Arms Hypertrophy Day
    Squats 6 sets of 3 reps with 65-70% of
    normal 3-5 rep max
    Hack squats 3 sets of 8-12 reps
    Leg presses 2 sets of 12-15 reps
    Leg extensions 3 sets of 15-20 reps
    Bent over or Pendlay rows 6 sets of 3 reps
    with 65-70% of normal 3-5 rep max
    Rack chi ns 3 sets of 8-12 reps
    Seated cabl e row 3 sets of 8-12 reps
    Dumbbel l rows or shrugs braci ng upper body
    agai nst an i ncl i ne bench 2 sets of 12-15 reps
    Flat dumbbell presses 6 sets of 3 reps with
    65-70% of normal 3-5 rep max
    Incline dumbbell presses 3 sets of 8-12 reps
    Hammer strength chest press 3 sets of 12-15 reps
    Incline cable yes 2 sets of 15-20 reps
    Cambered bar preacher curls 3 sets of 8-12 reps
    Dumbbell concentration curls 2 sets of 12-15 reps
    Bent over or Pendlay rows 3 sets of 3-5 reps
    Weighted Pull ups 2 sets of 6-10 reps
    Rack chins 2 sets of 6-10 reps
    Flat dumbbell presses 3 sets of 3-5 reps
    Squats 3 sets of 3-5 reps
    Hack Squats 2 sets of 6-10 reps
    Leg extensions 2 sets of 6-10 reps
    Stiff legged deadlifts 3 sets of 5-8 reps
    Romanian deadlifts 3 sets of 8-12 reps
    Lying leg curls 2 sets of 12-15 reps
    Seated leg curls 2 sets of 15-20 reps
    Donkey calf raises 4 sets of 10-15 reps
    Seated calf raises 3 sets of 15-20 reps
    Close grip pulldowns 2 sets of 15-20 reps
    Seated dumbbell presses 3 sets of 8-12 reps
    Upri ght rows 2 sets of 12-15 reps
    Side lateral raises with dumbbells or cables 3 sets of 12-20 reps
    Spider curls bracing upper body against
    an incline bench 2 sets of 15-20 reps
    Seated tricep extension with
    cambered bar 3 sets of 8-12 reps
    Cable pressdowns with
    rope attachment 2 sets of 12-15 reps
    Cable kickbacks 2 sets of 15-20 reps
    Weighted dips 2 sets of 6-10 reps
    Seated dumbbell shoulder presses 3 sets of 6-10 reps
    Cambered bar curls 3 sets of 6-10 reps
    Skull crushers 3 sets of 6-10 reps
    Glute ham raises or lying leg curls 2 sets of 6-10 reps
    Standing calf raise 3 sets of 6-10 reps
    Seated calf raise 2 sets of 6-10 reps
    REST DAY
    REST DAY
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