Dymatize Project Mass Trainer: Cycle 1, Microcycle 3, Day 22

It's time to turn up the volume on your chest training. In addition to higher reps, you've also got dropsets, blood flow restriction, and a superset on tap!

Back | Main | Next

You did some dropsets and "run the rack" sets last week, so you should be familiar with these techniques. You got a taste of blood flow restriction (BFR) training paired with supersets yesterday, so these brutal adjustments should also be fresh in your mind—and your muscles. If you need a primer on any of today's techniques, the links above will take you back to the main technique pages.

Now it's time to add some size on your chest and tris. Even though you're lifting more reps per set than on the strength workouts, you should still be targeting failure on your final rep. Aim to lift more than you have previously, and don't take more than the prescribed rest.

Workout: Push Hypertrophy
1

Dumbbell Bench Press

4 sets of 12 reps
Dumbbell Bench Press Dumbbell Bench Press

2

Barbell Incline Bench Press Medium-Grip

4 sets of 12 reps, dropset on last set
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

4

Cable Seated Lateral Raise

4 sets of 12 reps, "run the rack" on last set
Cable Seated Lateral Raise Cable Seated Lateral Raise

Superset
5

BFR EZ-Bar Skullcrusher

4 sets of 30, 15, 15, 15 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

BFR Triceps Pushdown - Rope Attachment

4 sets of 30, 15, 15, 15 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
60-120 seconds of rest between sets

DAY 22 MEAL PLAN

meal 1
whole eggs

whole eggs 4


egg-whites

egg whites 2


cheese

cheese 1 slice


avocado

avocado 1 medium


onion

peppers and onions, chopped 1/2 cup


snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoops


coconut

coconut butter 1 tbsp


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


grapes

grapes 1 cup


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

Caramel rice cakes 4


meal 3: pre-workout
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

dymatize iso-100 1/2 scoop


sports drink

sports drink 1 drink


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


apple

apple 1


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3175
Total Fat 71 g
Total Carbs 394 g
Protein 240 g

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

Back | Main | Next