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


Meal 1
Meal 2
Meal 3: Pre-Workout
Post-Workout Snack
Meal 4
Daily Total
Calories 3,113
Total Fat 73g
Total Carbs 375g
Protein 242g
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