Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 27

It's time to attack your back and biceps with another pull strength workout. The total volume is pretty low, but you should still hit the gym with everything you've got!

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You should be familiar with today's pull strength workout, but make sure you follow the prescribed lower volume. Remember, this microcycle is designed to help you recover from the tough workouts you've been hitting so that you can rebound with even more muscle and strength.

Get in the gym and pull your way to victory! Having a big pull is not only impressive, it's healthy. If you surround your spine with supple, strong muscles, then it'll be better protected against injury.

Workout: Pull Strength
1

Bent Over Barbell Row

2 sets of 3 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

2 sets of 3 reps
Pullups Pullups

3

Barbell Curl

2 sets of 3 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

2 sets of 3 reps
Barbell Shrug Barbell Shrug
3 minutes of rest between sets.

DAY 27 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


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



Daily Total
Calories 2,712
Total Fat 70 g
Total Carbs 300 g
Protein 228 g

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