Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 26

Push your way to a stronger chest and more powerful shoulders! This microcycle is all about recovery, so the overall volume is lower than your last few push strength workouts.

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It's time to get under a barbell and press some heavy weight! You'll notice that today's push workout has less volume than your last few sessions. That's because this microcycle is all about recovery. Even though you have less total work, be sure to push yourself. You want to recover while preparing your body for the next tough mesocycle ahead.

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

2 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 26 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

fiber one bar 1


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 3,000
Total Fat 73 g
Total Carbs 355 g
Protein 230 g

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