Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 106

It's time for your final push-strength workout. Get under the bar and push your chest, shoulders, and triceps to the limits of your newfound strength.

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Just like you tested your strength during yesterday's leg workout, today brings an opportunity to see how heavy you can go on your bench and overhead press. If you've been following the workouts, then you can probably put some more weight on that bar!

Enjoy testing yourself today. It's the perfect opportunity for you to absolutely crush it. Have a spotter or training partner on hand to keep your entire session safe. There’s nothing more fun than pushing around big weight.

Workout: Push Strength
3 minutes rest between sets
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

2 sets of 3 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Standing Military Press

2 sets of 3 reps
Standing Military Press Standing Military Press

4
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

DAY 106 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


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded 1/4 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 7 oz


bbq sauce

Barbecue sauce 2 tbsp


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


raspberries

raspberries 1 cup



Daily Total
Calories 2882
Total Fat 70 g
Total Carbs 330 g
Protein 233 g

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