d218
07-18-09, 3:43 am
Going to start this rotation based off of Layne Norton's program on Monday. Just wondering what you guys thought of this and if i should fix anything? my stats are 5'9 190 lbs. looking to gain size/strength ... looking to get to about 200 lbs. diet is in check...thanks guys
Day 1 Heavy Lower
DL :: work up to a 5 rep max
Squats :: work up to a 5 rep max
Calves :: 3 x 15-20
Weighted Hypers :: 3 x 10
Day 2 Heavy Upper
Flat BB Press :: work up to a 5 rep max
Pendlay Rows :: work up to a 5 rep max
Standing OH Press :: work up to a 5 rep max
Side Raises :: 3 x 12
Day 3 REST
Day 4 Legs / Shoulders
Front Squat :: 3-4 x 8-10
SLDL :: 3-4 x 8-10
Leg Press :: 3 x 6-10 or Walking Lunges :: 2 sets of hallway
Seated DB Press :: 3-4 x 8-10
Shrugs BB/DB :: 3 x 8-10 with pause at the top
Day 5 Back / Biceps
Weighted Chins :: 3 x 5-6
Row Variant :: 3 x 8-10
Wide Grip Pull ups (bodyweight) :: 20-40 reps or a Pulldown :: 3 x 8-10
1 - 2 Curl Variants :: 3 x 8-10
Day 6 REST
Day 7 Chest / Triceps
Incline BB / DB Press :: 3-4 x 6-10
Flat DB Press :: 3 x 8-10
DB Fly :: 3 x 10-12
Dips (bodyweight or weighted)
Skull Crushers :: 3 x 8-10
Day 8 REST
Day 9 REPEAT
Day 1 Heavy Lower
DL :: work up to a 5 rep max
Squats :: work up to a 5 rep max
Calves :: 3 x 15-20
Weighted Hypers :: 3 x 10
Day 2 Heavy Upper
Flat BB Press :: work up to a 5 rep max
Pendlay Rows :: work up to a 5 rep max
Standing OH Press :: work up to a 5 rep max
Side Raises :: 3 x 12
Day 3 REST
Day 4 Legs / Shoulders
Front Squat :: 3-4 x 8-10
SLDL :: 3-4 x 8-10
Leg Press :: 3 x 6-10 or Walking Lunges :: 2 sets of hallway
Seated DB Press :: 3-4 x 8-10
Shrugs BB/DB :: 3 x 8-10 with pause at the top
Day 5 Back / Biceps
Weighted Chins :: 3 x 5-6
Row Variant :: 3 x 8-10
Wide Grip Pull ups (bodyweight) :: 20-40 reps or a Pulldown :: 3 x 8-10
1 - 2 Curl Variants :: 3 x 8-10
Day 6 REST
Day 7 Chest / Triceps
Incline BB / DB Press :: 3-4 x 6-10
Flat DB Press :: 3 x 8-10
DB Fly :: 3 x 10-12
Dips (bodyweight or weighted)
Skull Crushers :: 3 x 8-10
Day 8 REST
Day 9 REPEAT