T Nation

2016: Year of Layers


#1

5’7
173
12% bf

Weekly split:

High pulls and vertical press

Biceps layers and back pump work

Bench layers, triceps, bicep pump

Leg layers and shoulders

Back and biceps

Incline bench layers and triceps

Off

1/3
A. High pull layers
B. Klokov press 3x6
C. BTN military press 3x8

1/4
A. Preacher curl layers

Back pump work:
B. NG pull down with squeeze 4x10
C. Cable row with squeeze 4x10
D. Rope cable row (leaning) with 3 second squeeze 4x10

3x
E1. Cable pullover
E2. Leaning row
E3. Cable pullover at 2/3 original weight