holy fuuuucck my arms are noodles.
just home from the gym, inspired to share some info on the routine I use incase anyones not sure on what they want to do in the gym.
This is the power/hypertrophy split, designed by Layne Norton, and it goes a little something like this.
oh and this is the guy
Sunday: Upper body power 3-5 sets, 5 reps
Monday: Lower body power 3-5 sets, 5 reps
Tuesday: Chest/bis/tris; 3 chest exercises, then superset your sets of Bis/Tris 3-5 sets 8-12 reps. This would look like preacher curls superset with tri extensions 3-5 sets, tri push downs with db curls and so on.
Wed: Off
Thursday: Back/Shoulders: Superset shoulders and back sets, I usually do DB or BB Overhead press with some type of pullup/chinup (grips varie), BB Rows superset with DB front shoulder raises, lat pulldowns superset with db lateral raises and so on
Friday: a whole lot of supersetting legs, the day most likely to make you puke
been running this routine for a quite a few months, I consider this a staple routine for me, I see no reason to switch as if I ever feel like im ever going to plateau on something, I can switch things up within the routine to keep making gains.