Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 30

It's time to thrash your pushing muscles with a heavy chest and triceps workout. Lay a strong foundation for future muscle growth!

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If you're not accustomed to using this set- and rep-range in your workouts, these hypertrophy sessions should be fun. Even though the overall volume is less than what you might expect, 8 reps should provide a tough challenge because the weight should be fairly heavy. Remember, you're working toward constant growth, so give your push muscles a reason to adapt!

Workout: Push Hypertrophy
1

Dumbbell Bench Press

2 sets of 8 reps
Dumbbell Bench Press Dumbbell Bench Press

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Seated Dumbbell Press

2 sets of 8 reps
Seated Dumbbell Press Seated Dumbbell Press

4

Side Lateral Raise

2 sets of 8 reps
Side Lateral Raise Side Lateral Raise

5

EZ-Bar Skullcrusher

2 sets of 8 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
60-120 seconds of rest between sets

DAY 30 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


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


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


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups



Daily Total
Calories 2,651
Total Fat 71 g
Total Carbs 268 g
Protein 235 g

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