Layne Norton's Power/Hypertrophy Routine

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per chi fosse interessato layne norton ha appena aggiornato la sua routine di allenamento.
riporto il programma in inglese (per chi volesse vedere gli esercizi gli consiglio di cercare i video tramite google).

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows - 3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups - 2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins - 2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses - 3 sets of 3-5 reps
Assistance pressing movement: Weighted dips - 2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses - 3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls - 3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers - 3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats - 3 sets of 3-5 reps
Assistance pressing movement: Hack Squats - 2 sets of 6-10 reps
Assistance extension movement: Leg extensions - 2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts - 3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls - 2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise - 3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise - 2 sets of 6-10 reps

Day 3: Rest


Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows - 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins - 3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row - 3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench - 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns - 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses - 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows - 2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables - 3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats - 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats - 3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses - 2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions - 3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts - 3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls - 2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls - 2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises - 4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises - 3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses - 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses - 3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press - 3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes - 2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls - 3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls - 2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench - 2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar - 3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment - 2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks - 2 sets of 15-20 reps

Day 7: Rest

Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts.

sempre 5 sedute a settimana, una routine bella tosta non adatta a tutti.

in questo blog viene spiegata meglio

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com