Hey friends!
Today i had Rest day so i didnt go to the gym and just studied all day long ....
Tomorrow gonna hit the gym in Day 4:Back and Shoulders Hypertrophy Day
day according to Layne Norton Program
Layne Norton Program
Lets see if i can improve my results from last time,adding them down below.
| Day 4:Back and Shoulders Hypertrophy Day | 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 |
