Dymatize Project Mass Trainer: Cycle 1, Microcycle 3, Day 23

It's time to work on building an epic back and massive biceps. Today's workout calls for a variety of advanced training techniques to kick your growth into overdrive!

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You'll be throwing everything you have at this workout: blood flow restriction (BFR), dropsets, and intraset stretching. These techniques will help ensure that you never stop growing! If you need a quick refresher on how to put these advanced training modifications into practice, head back to the specific technique page you need and check out the video. Performing these techniques as precisely as possible will lead to maximal growth.

You have a rest day scheduled tomorrow, so make sure you earn it in the gym today. Try to lift slightly more than you did during your last workout, or take slightly less rest between sets. Tweaking either variable will push your body to adapt.

Workout: Pull Hypertrophy
1

Pullups

4 sets of 12 reps, last set to failure
Pullups Pullups

2

Seated Cable Rows

4 sets of 12 reps, intraset stretching during last set
Seated Cable Rows Seated Cable Rows

3

Wide-Grip Lat Pulldown

4 sets of 12 reps, intraset stretching during last set, last set is a drop set
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

4 sets of 12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

4 sets of 12 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

6

BFR Standing Biceps Cable Curl

5 sets of 10 reps, rest 60-120 seconds between sets
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 23 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 1


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


rice cakes

caramel corn rice cakes2 cups


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 5 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 3200
Total Fat 73 g
Total Carbs 393 g
Protein 242 g

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