Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 10

Project Mass won't just help you build a bigger chest, it'll help you build a stronger chest! Today is all about developing increased push strength.

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You're on the road to building a massive bench. Load up the bar and do the best you can on your five main sets of barbell bench press. If you already have a big bench, use this trainer to help you meet your next one-rep max (1RM) goals. Pushing heavy weight every week is only going to help you perform better, get stronger, and build more overall muscle.

Don't forget to take three minutes of rest between sets. This may seem like an eternity at first, but it's necessary if you're really pushing near-max weights. You need the lengthy rest time to recover your strength. Trust me, after two or three movements, you're going to want every second of that rest time.

Workout: Push Strength
1

Barbell Bench Press - Medium Grip

5 sets of 4 reps, rest 3 minutes between sets
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Barbell Incline Bench Press Medium-Grip

5 sets of 4 reps, rest 3 minutes between sets
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Standing Military Press

5 sets of 4 reps, rest 3 minutes between sets
Standing Military Press Standing Military Press

4

Close-Grip Barbell Bench Press

5 sets of 4 reps, rest 3 minutes between sets
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
3 minutes of rest between sets.

DAY 10 MEAL PLAN

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 2 cups


Meal 2
boneless pork loin

boneless pork loin 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
apple

apple 1


dymatize 100

fiber one bar

fiber one bar 1


Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)


Meal 4
turkey burger

turkey burger 1


whole wheat bun

whole wheat bun 1


xxx

sweet potato 1


blueberries

blueberries 1 cup



Daily Total
Calories 3,000
Total Fat 82 g
Total Carbs 355 g
Protein 230 g

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