Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 14

Your chest and triceps called. They're ready to grow! Put in your headphones, get to the gym, and blast through this intense push workout.

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This workout is incredibly fun because you'll get to use even more training techniques than you may have in your usual routine. During this workout, you'll do dropsets and what's called "running the rack." After the last rep of the last set on an exercise that calls for you to run the rack, put down the dumbbells you were using and pick up the next-lightest pair. Do as many reps as you can, then put the weights down. Pick up the next-lightest pair and do as many reps as you can. Continue this pattern until you've gone down the entire rack.

During skullcrushers, you'll do what's called intraset stretching. During your last set, hold the contraction of the extended position for about five seconds, effectively stretching your triceps fibers under a heavy load. After such a brutal workout, this technique will set your triceps on fire!

Project Mass Trainer Project Mass Trainer
Watch The Video - 3:35


Workout: Push Hypertrophy
1

Dumbbell Bench Press

5 sets of 10 reps, rest 60-120 seconds between sets
Dumbbell Bench Press Dumbbell Bench Press

2

Barbell Incline Bench Press Medium-Grip

5 sets of 10 reps, dropset on last set, rest 60-120 seconds between sets
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Seated Dumbbell Press

5 sets of 10 reps, rest 60-120 seconds between sets
Seated Dumbbell Press Seated Dumbbell Press

4

Side Lateral Raise

5 sets of 10 reps, "run the rack" on last set, rest 60-120 seconds between sets
Side Lateral Raise Side Lateral Raise

5

EZ-Bar Skullcrusher

5 sets of 10 reps,"run the rack" on last set, rest 60-120 seconds between sets
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6

Triceps Pushdown - Rope Attachment

5 sets of 10 reps, rest 60-120 seconds between sets
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
60-120 seconds of rest between sets

DAY 14 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

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoops


coconut

coconut butter 1 tbsp


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

rice cakes 2


meal 3: pre-workout
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

dymatize iso-100 1/2 scoop


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 2,947
Total Fat 71 g
Total Carbs 337 g
Protein 240 g

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