PHAT TRAINING

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

demiourglass on October 25, 2015

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Back, Chest, Shoulders, Biceps, Triceps, Thighs, Calves, Trapezius

Description

This is an agressive plan, be wary. See http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html for details.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pendlay Bent-Over Barbell Rows	-	5	60
	-	5	60
	-	5	60
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
Rack Chin Ups without Weight	-	10	60
	-	10	60
Chest
Dumbbell Bench Press	-	5	60
	-	5	60
	-	5	60
Parallel-Bar Dips	-	10	60
	-	10	60
Shoulders
Seated Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Biceps
EZ Curl Bar Curls	-	10	60
	-	10	60
	-	10	60
Triceps
Lying Triceps Extensions	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	5	0
Tae Kwon Do	0 miles	60	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	5	60
	-	5	60
	-	5	60
Hack Squats	-	10	60
	-	10	60
Leg Extensions	-	10	60
	-	10	60
Stiff-Legged Deadlifts	-	8	60
	-	8	60
	-	8	60
Lying Leg Curls	-	10	60
	-	10	60
Calves
Standing Calf Raises	-	10	60
	-	10	60
	-	10	60
Seated Calf Raises	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	5	0
Tae Kwon Do	0 miles	60	0

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