Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 15

There's no turning back, but it is time to train back. Finish Microcycle 2 with a bang. Hit your back and biceps hard with this muscle-building workout!

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It's been a difficult microcycle, I know. But today is not a day to quit early or go easy on yourself. You signed up for this trainer for a reason—don't forget it! Do your best today and enjoy a day of rest tomorrow.

Don't forget to perform intraset stretching during your last set of lat pulldowns. It increases the time your muscles are under tension. Elongating your sets can help your muscles grow quickly!

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


Workout: Pull Hypertrophy
1

Pullups

5 sets of 10 reps, rest 60-120 seconds between sets
Pullups Pullups

2

Seated Cable Rows

5 sets of 10 reps, rest 60-120 seconds between sets
Seated Cable Rows Seated Cable Rows

3

Wide-Grip Lat Pulldown

5 sets of 10 reps, intraset stretching during last set, rest 60-120 seconds between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

5 sets of 10 reps, rest 60-120 seconds between sets
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

5 sets of 10 reps, rest 60-120 seconds between sets
Dumbbell Bicep Curl Dumbbell Bicep Curl

6

Standing Biceps Cable Curl

5 sets of 10 reps, rest 60-120 seconds between sets
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 15 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 shredded1/4 cup


carmel rice poppers

carmel corn rice cake poppers1 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 2,947
Total Fat 71 g
Total Carbs 337 g
Protein 240 g

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