Dymatize Project Mass Trainer: Cycle 2, Microcycle 1, Day 39

Today's pull workout will help you pull, row, and curl your way to massive biceps and a wide, thick back! Want even more growth? This session includes strip sets for good measure.

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I think you'll be surprised at the effectiveness of this seemingly simple workout. Making small adjustments to your grip and stance can make huge impacts on which muscles get more work, and the exercises you have lined up today will definitely challenge new areas of your back.

As if the tough movements and 8-rep sets aren't enough to make you grow, today's back attack also includes a mid-workout dropset and a rack-run on your final exercise. When running the rack, remember to drop 5-10 pounds every time you hit failure with your dumbbells. Go all the way down the rack!

Project Mass Trainer Strip Sets
Watch The Video - 3:33


Workout: Pull Hypertrophy
1

V-Bar Pullup

4 sets of 8 reps
V-Bar Pullup V-Bar Pullup

2
One-Arm Dumbbell Row One-Arm Dumbbell Row

3
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

5
Smith Machine Bent Over Row Smith Machine Bent Over Row

6

EZ-Bar Curl

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

7

Incline Dumbbell Curl

4 sets of 8 reps
Incline Dumbbell Curl Incline Dumbbell Curl
Run the rack on last set. Rest 60-120 seconds between sets on all exercises.

Day 39 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

project mass stack
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