Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 109

It's your last lower-body hypertrophy workout in Project Mass. Celebrate by pouring everything you've got into these lifts!

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Treat this leg workout like it's the last one you'll ever do! You want to end this trainer with a bang, not a fizzle. Hit the weights hard and give your muscles every reason to keep growing!

Leg Hypertrophy
1-2 minutes of rest between sets
1

Barbell Squat

2 sets of 8 reps
Barbell Squat Barbell Squat

2

Leg Extensions

2 sets of 8 reps
Leg Extensions Leg Extensions

3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

4

Lying Leg Curls

2 sets of 8 reps
Lying Leg Curls Lying Leg Curls

5

Seated Calf Raise

2 sets of 8 reps
Seated Calf Raise Seated Calf Raise

6
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

DAY 109 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


Caramel corn rice cake poppers

Caramel corn rice cake poppers 1 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 7 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


bbq sauce

Barbecue sauce 2 tbsp


raspberries

raspberries 1 cup



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

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