Dymatize Project Mass Trainer: Cycle 3, Microcycle 6, Day 111

You've reached the final resistance training day of Project Mass. Congratulations! This is your final day to pull in some big gains in size and strength.

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Welcome to the very last resistance training day of Project Mass. Congratulations on making it this far! You've done something that not many people can say they've done. You're part of an elite group, but you're not done yet. Finish this workout strong and earn your upcoming rest day!

Workout: Pull Hypertrophy
1

Pullups

2 sets of 8 reps
Pullups Pullups

2

Low Pulley Row To Neck

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

3

Wide-Grip Lat Pulldown

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

4

One-Arm Dumbbell Row

2 sets of 8 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

2 sets of 8 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

6
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 111 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


apple

apple 1


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

Caramel rice cakes 4


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

fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


raspberries

raspberries 1 cup


bedtime snack
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2887
Total Fat 71 g
Total Carbs 325 g
Protein 237 g

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