wats ur gym routine (4 Viewers)

[RANK 1]

sighing at the fact that u didnt realise what i was refering to

 

[Azure]

You people worry me...

 

[annagurl]

sighing at the fact that u didnt realise what i was refering to

I suck

 

[Sleight_of_Hand]

Layne Norton’s Workout Routine – Power and Hypertrophy
layne-norton-workout-routineLayne Norton’s Workout Routine – Power and Hypertrophy

Day One – Upper Power
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Two – Lower Power
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three – Off

Day Four – Hypertrophy Chest/Arms
3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Five – Hypertrophy Shoulders/Back/Traps
4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Six – Hypertrophy Legs/Calves
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven – Off

Sunday: Upper Power

5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Barbell Bench Press
Barbell Rows
Military Press
Barbell Shrugs

Monday: Lower Power

5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Back Squat
Stiff Leg Deadlift, Or Romanian DL
6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

DB Shoulder Press 3×8-12 super setted with
DB Front Raise 3×8-12
DB One Arm Row 3×8-12 super setted with
DB Arnold Press 3×8-12
Lat Pull Down (Wide Grip) 2×8-12 super setted with
DB Shrugs 2×10-15
Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
DB Upright Row 2×10-15
T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

Hack Squat 5×8-12 super setted with
Standing Calf 5×10-15
Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)

 

[annagurl]

Layne Norton’s Workout Routine – Power and Hypertrophy
layne-norton-workout-routineLayne Norton’s Workout Routine – Power and Hypertrophy

Day One – Upper Power
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Two – Lower Power
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three – Off

Day Four – Hypertrophy Chest/Arms
3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Five – Hypertrophy Shoulders/Back/Traps
4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Six – Hypertrophy Legs/Calves
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven – Off

Sunday: Upper Power

5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Barbell Bench Press
Barbell Rows
Military Press
Barbell Shrugs

Monday: Lower Power

5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Back Squat
Stiff Leg Deadlift, Or Romanian DL
6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

DB Shoulder Press 3×8-12 super setted with
DB Front Raise 3×8-12
DB One Arm Row 3×8-12 super setted with
DB Arnold Press 3×8-12
Lat Pull Down (Wide Grip) 2×8-12 super setted with
DB Shrugs 2×10-15
Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
DB Upright Row 2×10-15
T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

Hack Squat 5×8-12 super setted with
Standing Calf 5×10-15
Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)

Whoa...
Is this like a body builder routine? :O

 

[RANK 1]

I suck

does fap fap fap ring any bells

 

[annagurl]

does fap fap fap ring any bells

What's fap?

 

[Arcorn]

I don't do weights, all my weights involve being the one the girls at work ask to move shit.

I try to jog every day. And do sprints and shit. Because fitness>being a buff fuckhead.

 

[Absolutezero]

What's fap?

http://www.urbandictionary.com/define.php?term=fap fap fap

 

[annagurl]

http://www.urbandictionary.com/define.php?term=fap fap fap

Not looking at it
Anything that has to be explained through urban dictionary is not worth reading. I will protect my bubble! :]

 

[Absolutezero]

Not looking at it
Anything that has to be explained through urban dictionary is not worth reading. I will protect my bubble! :]

Masturbation.

 

[annagurl]

Masturbation.

Fap is masturbation? EWWWWWWWWWWWW. Why would Rank 1 say that?
I don't understand

 

[kaz1]

I do absoloutely no exercise. How come there is no one like me?

 

[Absolutezero]

Fap is masturbation? EWWWWWWWWWWWW. Why would Rank 1 say that?
I don't understand

Because you said this:

Is that why my forearms ache afterwards? :O

Hence he thought you were:

Masturbating

/sigh. Things are less funny when explained.

 

[annagurl]

I see.

 

[Omie Jay]

sooooooooo hard

 

[Omnipotence]

^ Yeah, really hard.... =]

 

[annagurl]

It doesn't look that hard at all.

 

[Omnipotence]

^ Are you thinking about what I'm thinking, B1?

 

[kaz1]

sooooooooo hard

stripper pole in the background