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Old 11-27-2009, 10:00 AM   #4
moore_716
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Day 3: Rest
Day 4: Upper body Dynamic Effort

Back

Chest
1-Bench Press dynamic effort
8-10 sets of 3 reps with 60% of your one rep max. Move the bar quickly but controlled through the eccentric phase and as soon as it touches your chest push it up as FAST and powerfully to the top of the rep as you can. This will build speed and explosiveness. Rest 45 seconds to 1 minute between sets

2nd exercise: close grip bench or weighted dips
2 sets of 10

Back
1st exercise: choose one
-bent over row, T-Bar row, close grip cable row, or dumbbell row
3 sets: 8-12 reps
2nd exercise: choose one
-semi-wide grip weighted pull ups, lat pulldowns, close grip cable pulldowns, or dumbbell pullovers
3 sets: 8-12 reps

3rd exercise: choose one
pullovers, or cable pullovers
2 sets: 10-15 reps

Shoulders

Arms
1st exercise: cambered bar curls or alternating dumbbell curls
3 sets: 8-12 reps


2nd exercise: Skull crushers or overhead cable rope extensions
3 sets: 8-12 reps


*You can superset bicep exercises with tricep exercises to cut down on time

Day 5: Legs

Quads
1-Box Squat Dynamic Effort
8-10 sets of 2 with 60% of your 1 rep max. Sit down on the box like a normal squat, once on the box keep tension on quads but sit back slightly. Then power the bar up as quickly as possibly by pushing your head slightly up and back against the bar and standing up as fast as you can. Bar speed is crucial

2- Static jumps. Sit on a bench that has your legs at about parallel to the ground (same box you used for box squats will work). Bring your legs up off the floor about a food then power them down as hard as you can against the floor and jump up as high as you can. This will build speed, power, and explosiveness. Do 20 jumps total, resting 15 seconds between each jump

3- leg extensions: 3 sets of 10-15 reps
Hams
1-Good mornings, glut/ham raises, or stiff legged deads
6 sets of 8-10 reps

Calves

1st exercise: choose one
-standing calf raise or donkey calf raise
3 sets: 8-12 reps

2nd exercise: seated calf raise
3 sets: 6-15 reps

Day 6: rest

Day 7: rest

Take one of your rest days completely off, up to you which one.

Note: This program is the intellectual property of Layne Norton. Any copying or posting of this program on a public forum or download site is forbidden. If you would like to post the split and highlights from the workout, but posting the program in its entirety is strictly forbidden.
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