hey guys,
about to smash a deca @ 400mg and test e @ 500 mg p/w with a hopefully good diet (posted in diet section)
was wondering if layne nortons split would be good for size increase but also assisting in decreasing body fat %. have lost about 5kg's and gained muscle over a period of approx 1.5 months. so it does work....just thinking would it be good for a size-obtaining-cycle.
Sunday: Upper Power
-5x5
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
Monday: Lower Power
-5x5
-Back Squat
-dead lifts
-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 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 sutted with
-Machine Dips 3x8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T-bar row 2x8-12 (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 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12
Saturday: Off
(cardio if you want)
any additions/constructive critique would be great - cheers boys!
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