Day 14: Cutting plan for the summer!💪
hey friends Welcome to my Journey to be fit for the summer!
Daily Picture
Hey friends!
yesterday i needed to do Day 5: Lower Body Hypertrophy Day and today Day 6: Chest and Arms Hypertrophy Day
but i had some fever yesterday so i couldnt work out and today im recovering a bit but giving my body the rest i should get before hitting the gym again hope to feel good soon and sorry for not posting yesterday :(
day according to Layne Norton Program
Layne Norton Program
Day 5: Lower Body Hypertrophy Day
| Day 5: Lower Body Hypertrophy Day | My results |
|---|---|
| Lower Body Power Exercise speed work: Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max | |
| Hypertrophy pressing movement: Leg presses 2 sets of 12-15 reps | |
| Hypertrophy extension movement: Leg extensions 3 sets of 15-20 reps | |
| Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8-12 reps | |
| Hypertrophy curling movement: Lying leg curls 2 sets of 12-15 reps | |
| Hypertrophy calf movement: Donkey calf raises 4 sets of 10-15 reps |
Day 6: Chest and Arms Hypertrophy Day
| Day 6: Chest and Arms Hypertrophy Day | My results |
|---|---|
| Pressing Power Exercise speed work: Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max | |
| Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps | |
| Hypertrophy pressing movement: Hammer strength chest press 3 sets of 12-15 reps | |
| Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps | |
| Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12 reps | |
| Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15 reps | |
| Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench 2 sets of 15-20 reps | |
| Hypertrophy extension exercise: Seated tricep extension with cambered bar 3 sets of 8-12 reps | |
| Hypertrophy extension exercise: Cable pressdowns with rope attachment 2 sets of 12-15 reps |