Dymatize Project Mass Trainer: Cycle 3, Microcycle 5, Day 102

Emergency! Your chest and triceps are in dire need of some hardcore hypertrophy training. Get to the gym and knock out this tough workout!

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The dumbbell bench press may seem inferior to the barbell bench because you can't lift as much total weight, but trust me, using a dumbbell instead of a barbell can make a big difference in your chest development. The point of hypertrophy workouts isn't necessarily to lift as heavy as you possibly can. Instead, your goal should be to recruit as many muscle fibers as you can, challenge your muscles from unique angles, and focus on growth.

Dumbbells will provide an interesting challenge for your pecs and front delts. They offer a greater range of motion than barbell work, and they'll tax your core in unique ways, as well. Don't worry; I won't steer you wrong.

Workout: Push Hypertrophy
60-120 seconds of rest between sets
1

Dumbbell Bench Press

4 sets of 8 reps
Dumbbell Bench Press Dumbbell Bench Press

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Seated Dumbbell Press

4 sets of 8 reps (run the rack)
Seated Dumbbell Press Seated Dumbbell Press

4

Side Lateral Raise

4 sets of 8 reps
Side Lateral Raise Side Lateral Raise

5

EZ-Bar Skullcrusher

4 sets of 8 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6

Triceps Pushdown - Rope Attachment

4 sets of 8 reps (drop set on final set)
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

DAY 102 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 1


Meal 2
chicken breast

chicken breast, skinless 5 oz


oats

rolled oats 60 g


banana

banana 1


snack
granola

granola 1 cup


yogurt

non-fat greek yogurt 227 g


honey

honey 1 tbsp


blackberries

blackberries 1 cup


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded 1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers 2 cups


Post-Workout Snack
dymatize 100

dymatize iso-100 1 1/2 scoops


sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 5 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 148 g



Daily Total
Calories 3,113
Total Fat 73g
Total Carbs 375g
Protein 242g

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