Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 110

This is your last chance to spur some growth in your chest, shoulders, and triceps in Project Mass. Don't waste it!

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The program isn't over yet. Keep those gains coming by going hard and heavy today! Your pecs, anterior delts, and triceps won't have any choice but to grow. Enjoy the relatively low volume, but don't slack on any of your lifts.

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

Dumbbell Bench Press

2 sets of 8 reps
Dumbbell Bench Press Dumbbell Bench Press

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Seated Dumbbell Press

2 sets of 8 reps (run the rack)
Seated Dumbbell Press Seated Dumbbell Press

4

Side Lateral Raise

2 sets of 8 reps
Side Lateral Raise Side Lateral Raise

5

EZ-Bar Skullcrusher

2 sets of 8 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

DAY 110 MEAL PLAN

Meal 1
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 3 cups


Meal 2
boneless pork loin

boneless pork loin chop 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


snack
apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


orange

orange 1


rice cakes

rice cakes 5


Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)


Meal 4
turkey burger

turkey burger 1


whole wheat bun

whole wheat bun 1


xxx

sweet potato 1


blueberries

blueberries 150 g



Daily Total
Calories 2947
Total Fat 71 g
Total Carbs 340 g
Protein 237 g

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