Hey friends!
Todayi had Day 4:Back and Shoulders Hypertrophy Day
day according to Layne Norton Program
Layne Norton Program
here are my results from last time!
| 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 |
And from today!
| 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 85 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 45KGS |
| Hypertrophy shoulder movement: Seated dumbbell presses 3 sets of 8-12 reps | 3 sets of 10 8 7reps 22KGS |
| Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps | 2 sets of 15 reps 12.5 KGS each side |
| Hypertrophy shoulder movement: Side lateral raises with dumbbells 3 sets of 12-20 reps | 3 sets of 15 reps 6KGS |
