Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 11

Your back muscles need just as much work as your chest. Balance a strong push day with an equally strong pull day. Get back to it!

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Even if you have the most bare-bones gym ever, you can do this workout. All you need is a barbell, some plates, and a pull-up bar. It doesn't always take fancy equipment to get an effective workout!

It may seem strange to do 5 sets of 5 reps for curls, but your biceps play an important role in all of your pulling motions. So, the stronger your biceps are, the stronger you'll be on rows and pull-ups. Even though they're a small muscle group, don't neglect building strong biceps.

Workout: Pull Strength
1

Bent Over Barbell Row

5 sets of 4 reps, rest 3 minutes between sets
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

5 sets of 4 reps, rest 3 minutes between sets
Pullups Pullups

3

Barbell Curl

5 sets of 4 reps, rest 3 minutes between sets
Barbell Curl Barbell Curl

4

Barbell Shrug

5 sets of 4 reps, rest 3 minutes between sets
Barbell Shrug Barbell Shrug
3 minutes of rest between sets.

DAY 11 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

nonfat greek yogurt 1 cup


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 5 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 2,961
Total Fat 73 g
Total Carbs 346 g
Protein 230 g

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