Dymatize Project Mass Trainer: Cycle 1, Microcycle 3, Day 19

Today's workout is all about building your pulling strength. Hit your back and biceps hard with heavy weight, high intensity, and relatively low volume.

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If this training scheme is starting to get stale, it means you need to push yourself harder. Add more weight to each exercise if possible, and don't flake out on any sets or reps. I know these strength workouts don't seem much different from previous weeks, but if you're adding weight and continuing to get stronger, your body is actually doing more work on a weekly basis. Finish the workouts exactly as I've laid them out!

Workout: Pull Strength
1

Bent Over Barbell Row

4 sets of 5 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

4 sets of 5 reps (weighted if needed)
Pullups Pullups

3

Barbell Curl

4 sets of 5 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

4 sets of 5 reps
Barbell Shrug Barbell Shrug
3 minutes of rest between sets.

DAY 19 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 2


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


cheese

Caramel corn rice cakes2 cups


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 6 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 3,200
Total Fat 73 g
Total Carbs 393 g
Protein 242 g

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