Hey friends!
Today i had Back and Shoulders Hypertrophy Day
day according to Layne Norton Program
Layne Norton Program
| Program | My results |
|---|---|
| Pulling Power Exercise speed work: Bent over 6 sets of 3 reps with 65-70% of normal 3-5 rep max | 6 sets of 5 reps 80 KGS |
| Hypertrophy pulling movement: Rack chins sets of 8-12 reps | 3 sets of 10 reps |
| Hypertrophy pulling movement: Seated cable row 3 sets of 8-12 reps | 3 sets of 12 reps 61KGS |
| Hypertrophy pulling movement: Close grip pulldowns 2 sets of 15-20 reps | 2 sets of 15 reps 40KGS |
| Hypertrophy shoulder movement: Seated dumbbell presses 3 sets of 8-12 reps | 3 sets of 10 reps 20KGS |
| Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps | 2 sets of 15 reps 10 KGS each side |
| Hypertrophy shoulder movement: Side lateral raises with dumbbells 3 sets of 12-20 reps | 3 sets of 15 reps 6KGS |
Woha that was a pretty hard workout i felt really exhausted by the time i reached the shoulder workout and i feel like i couldnt give my best at the shoulder workout,so im not sure whether i like this program or not i feel like my shoulders are my weakest point in the body right now and should focus on them but this plan seems to do the opposite and focus on back more
