Dymatize Project Mass Trainer: Cycle 2, Microcycle 1, Day 35

Ready to thrash your back and biceps with some heavy rows and curls? Good. Today's strength workout will push your pulling muscles to grow.

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You want big lats and an awesome V-taper? Then you have to row! Nothing builds back thickness, density, and definition like rowing heavy weight. Barbell rows also strengthen your lower back and posterior chain. Luckily for you, today's pull-strength session is stacked with rowing variations—plus a little biceps work to top things off. After all, strong arms lead to a strong pull!

workout: pull strength
1

Bent Over Barbell Row

4 sets of 3 reps, rest 3 minutes between sets
Bent Over Barbell Row Bent Over Barbell Row

2

T-Bar Row

4 sets of 3 reps, rest 3 minutes between sets
T-Bar Row T-Bar Row

3

Upright Barbell Row

4 sets of 3 reps, rest 3 minutes between sets
Upright Barbell Row Upright Barbell Row

4

EZ-Bar Curl

4 sets of 3 reps, rest 3 minutes between sets
EZ-Bar Curl EZ-Bar Curl

Day 35 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


apple

apple 1


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


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2,827
Total Fat 71 g
Total Carbs 310 g
Protein 237 g

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