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

Your back muscles need just as much work as your chest. Here's to building a stronger, more balanced, better-looking physique!

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If you're not accustomed to moving heavy weight in the gym, then the first couple days of Project Mass have probably been eye-opening. Lifting 3 reps is a totally different animal than training in the 8-12 rep range. With only 3 reps per set, you have to lift a near-maximal load.

Today, make sure you keep going hard and heavy. You're probably stronger than you think. You have an optional rest day tomorrow, so don't think you have any excuse to quit early.

If you have pull-ups in the bag, then think about adding some resistance. Add weight with a belt, hold a dumbbell between your feet, or do very slow negatives. We'll do pull-ups for more reps later in this microcycle, so for today, make sure you're doing everything you can to make them difficult.

Workout: Pull Strength
1

Bent Over Barbell Row

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

2

Pullups

4 sets of 3 reps
Pullups Pullups

3

Barbell Curl

4 sets of 3 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

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


DAY 3 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


meal 2
dymatize 100

orange

orange 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 (shredded)1/4 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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