Dymatize Project Mass Trainer: Cycle 3, Microcycle 5, Day 103

A muscular back looks good on everybody, but it won't carve itself. Here's the hypertrophy workout that will help you build a bigger back and biceps!

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Rows and curls are excellent exercises to train your pulling muscles. However, a lot of people use a little too much body English to do them. A little rock is one thing, but if you thrust your hips forward to do a curl, or swing your upper body back to pull the bar during lat pulldowns, you're not helping yourself.

Think about the muscle you want to utilize to do the exercise. Strengthening your mind-muscle connection will make you a better lifter and a more body-aware athlete.

Now get to the gym and get this workout done!

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

Pullups

4 sets of 8 reps, last set to failure (use assistance if necessary)
Pullups Pullups

2

Low Pulley Row To Neck

4 sets of 8 reps
Low Pulley Row To Neck Low Pulley Row To Neck

3

Wide-Grip Lat Pulldown

4 sets of 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

4 sets of 8 reps, dropset on final set
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

4 sets of 8 reps, dropset on final set
Dumbbell Bicep Curl Dumbbell Bicep Curl

6

Standing Biceps Cable Curl

4 sets of 8 reps, dropset on final set
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 103 MEAL PLAN

meal 1
whole eggs

whole eggs 4


egg-whites

egg whites 2


cheese

cheese 1 slice


avocado

avocado 1 medium


onion

peppers and onions, chopped 1/2 cup


snack
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slices


broccoli

broccoli 2 cups


grapes

grapes 150 g


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

Caramel rice cakes 2


meal 3: pre-workout
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

dymatize iso-100 1/2 scoop


sports drink

sports drink 1 drink


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


sweet potato

sweet potato 1


milk

skim milk 1 glass


bedtime snack
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3,163
Total Fat 71g
Total Carbs 380g
Protein 252g

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