Dymatize Project Mass Trainer: Cycle 1, Microcycle 4, Day 31

Strong pulling muscles will boost your performance and set the stage for future upper-body muscle growth. Hit the gym hard today!

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It's time for another smashing back and biceps session. Just like yesterday's training, today's workout is built around sets of 8 reps. Show off your strength in this lower-volume, moderate-rep workout by pulling and curling with everything you've got. Don't forget to relish the slightly lower volume, though. Your next set of workouts return to full-blown strength and mass monsters!

Workout: Pull Hypertrophy
1

Pullups

2 sets of 8 reps
Pullups Pullups

2

Seated Cable Rows

2 sets of 8 reps
Seated Cable Rows Seated Cable Rows

3

Wide-Grip Lat Pulldown

2 sets of 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

2 sets of 8 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

2 sets of 8 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

6
Standing Biceps Cable Curl Standing Biceps Cable Curl
rest 60-120 seconds between sets

DAY 31 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


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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