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

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


Decline Barbell Bench Press

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


Push Press

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


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


whole eggs 2

egg whites

egg whites 2


cheese 1 slice

dymatize 100


orange 1

Meal 2
chicken breast

chicken breast, skinless 5 oz


rolled oats 60 g


banana 1


granola 1 cup


nonfat greek yogurt 1 cup


honey 1 tbsp

Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3

ground turkey

lean ground turkey 4 oz


cheese shredded1/4 cup

Post-Workout Snack
dymatize 100

sports drink

sports drink

Meal 4

chicken breast, skinless 5 oz


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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