Dymatize Project Mass Trainer: Cycle 1, Microcycle 3, Day 21

It's high time for your second leg workout of Microcycle 3. This time around, you're going to turn up the volume, build some size, and try blood flow restriction training!

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This week, you'll be doing some blood flow restriction (BFR) training. The studies we've done in my lab have shown that BFR training can increase muscle mass faster and with greater effect than regular resistance training alone. BFR may seem scary but, when done correctly, it's a great advanced technique that will help you garner new results. If you're not sure how to do BFR training, be sure to watch the video on the overview page.

For this workout, you actually get a taste of two muscle-building techniques in concert. Instead of employing BFR with straight sets, you'll be doing supersets while restricting the amount of blood that gets to your muscles. If you thought last week was painful, you're in for a surprise! Don't quit early, though. All of those reps matter!

Workout: Leg Hypertrophy
Superset
1

BFR Leg Extensions

4 sets of 30, 15, 15, 15 reps
Leg Extensions Leg Extensions

BFR Lying Leg Curls

4 sets of 30, 15, 15, 15 reps
Lying Leg Curls Lying Leg Curls

2

Barbell Squat

4 sets of 12 reps
Barbell Squat Barbell Squat

3

Barbell Walking Lunge

4 sets of 12 reps
Barbell Walking Lunge Barbell Walking Lunge

4
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

5
Romanian Deadlift Romanian Deadlift

6

BFR Seated Calf Raise

4 sets of 30, 15, 15, 15 reps
Seated Calf Raise Seated Calf Raise

7

Calf Press On The Leg Press Machine

4 sets of 30, 15, 15, 15 reps
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

DAY 21 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 1/2 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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