Dymatize Project Mass Trainer: Cycle 2, Microcycle 1, Day 34

It's time to build powerful pecs and triceps. Your strength gains will allow you to lift heavier during your hypertrophy workouts, which will help you build more size!

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We're taking a little break from the regular barbell bench press in favor of the wide-grip press. Don't worry, everybody's favorite lift will be back in the program. Doing accessory work today's lineup will increase your raw bench power because you're learning to recruit new muscles in your push movements. For example, if you've never done a decline bench, you're about to see how much strength you have left to acquire.

Workout: Push Strength
1

Barbell Bench Press-Wide Grip

4 sets of 3 reps, rest 3 minutes between sets
Barbell Bench Press-Wide Grip Barbell Bench Press-Wide Grip

2

Decline Barbell Bench Press

4 sets of 3 reps, rest 3 minutes between sets
Decline Barbell Bench Press Decline Barbell Bench Press

3

Push Press

4 sets of 3 reps, rest 3 minutes between sets
Push Press Push Press

4

Dips - Triceps Version

4 sets of 3 reps, rest 3 minutes between sets
Dips - Triceps Version Dips - Triceps Version

Day 34 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


bbq sauce

barbecue sauce 2 tbsp



Daily Total
Calories 2,822
Total Fat 70 g
Total Carbs 315 g
Protein 233 g
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