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

Project Mass won't just help you build a bigger chest, it'll help you build a stronger chest! Today is all about building powerful pecs.

Back | Main | Next

The set and rep scheme of today's workout is set on the lower end because you'll be lifting heavy weight to build a foundation of strength. If you're cruising through this workout without breaking a sweat, you're not doing it right.

Build up to a heavy weight and then gut it out for three brutal reps. You have three minutes of rest between each set, so make sure you're stacking the plates. The lengthy rest periods will allow you to recover a significant amount of strength, so you won't have to switch to a lighter weight or sacrifice your intensity.

Even though you're lifting heavy triples, don't push yourself to an all-out 3-rep max. Come close to failure, but don't lift so much that you sacrifice form. You're not trying to test exactly how strong you are at this moment. You're building strength every day.

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 3 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 2 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


snack
apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


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 2,709
Total Fat 71 g
Total Carbs 300 g
Protein 225 g

project mass stack
An Advanced Stack Designed To Enhance Workout Performance And Muscle Recovery!Go Now!

Back | Main | Next