Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 18

It's time for another heavy push workout. Hammer your chest and shoulders with a series of compound exercises to spur strength gains and muscle growth!

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By now, you should be pretty familiar with the Project Mass strength workouts. You've got four compound exercises lined up, each with 4 sets of 5 reps. You should be able to lift slightly more than last week, even if it's only 5-10 pounds per exercise. If you're lifting heavier weight for the same number of reps or more, you're getting stronger. Your progressive strength gains will eventually equate to even more size.

Workout: Push Strength
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

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

3

Standing Military Press

4 sets of 5 reps
Standing Military Press Standing Military Press

4
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
3 minutes of rest between sets.

DAY 18 MEAL PLAN

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 2 cups


Meal 2
boneless pork loin

boneless pork loin 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
apple

apple 1


dymatize 100

fiber one bar

fiber one bar 1


Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


oatmeal

oatmeal quaker high fiber 1/4 cup


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 1 cup



Daily Total
Calories 3,284
Total Fat 76 g
Total Carbs 391 g
Protein 259 g

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