PDA

View Full Version : am i missing anything?



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

Merat
07-18-09, 4:44 am
Your putting ALOT of emphasis on your upperbody man....if you want size and strength I found the following great

Day 1- Upper High reps
Day 2- Lower High reps
Day 3- REST
Day 4- Upper Low reps
Day 5- Lower Low Reps
Day 6- REST
Day 7- Upper High reps

etc etc

You get the best of sarcoplasmic hypertrophy and myofibrillar hypertrophy

AFTazz06
07-18-09, 9:31 am
Not a fan of Layne Norton.

t_mh
07-18-09, 1:14 pm
He's putting a lot of emphasis on upper? He's got two lower body days..isn't that decent?

J Wong
07-18-09, 1:30 pm
Layne Norton is a freak. His raw DL numbers are great for a 220 lber. I say give it a try.

Merat
07-18-09, 3:24 pm
He's putting a lot of emphasis on upper? He's got two lower body days..isn't that decent?

My bad I didnt see the heavy Lower! In that case go right ahead with the split!