Dymatize Project Mass Trainer: Cycle 2, Microcycle 1, Day 38

Push your body to build new muscle and gain strength with this intense hypertrophy workout for your chest, shoulders, and triceps. Get ready to fail!

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Although today's push-hypertrophy workout is fairly straightforward, it's far from easy. You've got seven exercises lined up for your chest, shoulders, and triceps, and each one involves 4 sets of at least 8 reps. It's the perfect combination of volume and intensity your body needs to grow, especially if you can lift more weight than you have been in previous workouts.

Even so, if today's workout seems slightly plain, don't worry—Project Mass will soon get even harder and include additional advanced training techniques. Now get growing!

Workout: Push Hypertrophy

Incline Dumbbell Press

4 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press


Machine Bench Press

4 sets of 8 reps
Machine Bench Press Machine Bench Press


Dumbbell Shoulder Press

4 sets of 8 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Front Incline Dumbbell Raise Front Incline Dumbbell Raise


EZ-Bar Skullcrusher

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


Tricep Dumbbell Kickback

4 sets of 8 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


Dips - Triceps Version

4 sets to failure
Dips - Triceps Version Dips - Triceps Version
Rest 60-120 seconds between sets in all exercises.

Day 38 Meal Plan

ground beef

12% fat ground beef 4 oz

whole eggs

whole eggs 3


cheddar cheese 1/4 cup


chobani greek yogurt 2 cups

Meal 2
boneless pork loin

boneless pork loin 4 oz

barbecue sauce

barbecue sauce 2 tbsp

brown rice

brown rice 1 1/2 cups


banana 1


apple 1

dymatize 100

Meal 3: Pre-Workout

chicken breast skinless 5 oz

rice cakes

rice cakes 5

Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)

Meal 4
turkey burger

turkey burger 1

whole wheat bun

whole wheat bun 1


sweet potato 1


blueberries 1 cup

Daily Total
Calories 2,847
Total Fat 71 g
Total Carbs 315 g
Protein 237 g

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