Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 42

Build serious pushing strength with today's intense chest, shoulder, and triceps workout. It's time to move some heavy iron.

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Overhead lifts, like the classic overhead press and push press, are an important part of a well-rounded exercise program. Your shoulders and chest work cohesively to help you push heavy weight, so practicing your vertical press will help your bench press, and vice versa.

Push presses are fun because you get to use some leg drive to help get the weight over your head. Bend your knees about three inches, and push out of your heels. The energy you create with the leg bend will transfer into your shoulders as you move the bar. This will allow you to lift slightly more weight than with a strict overhead press.

Once the bar is over your head, make sure you push your head through your arms. The bar should be up and over your head, not in front of your chest. You want to end overhead lifts with the bar over your center of gravity.

Now get under the bar and make some gains!

Workout: Push Strength
1

Barbell Bench Press-Wide Grip

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

2

Decline Barbell Bench Press

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

3

Push Press

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

4

Dips - Triceps Version (weighted)

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

DAY 42 MEAL PLAN

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

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

banana 1


snack
apple

apple 1


dymatize 100

fiber one

fiber one bar 1


Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


oats

oatmeal 1/2 cup quaker oatmeal


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


xxx

sweet potato 1


blueberries

blueberries 1 cup



Daily Total
Calories 3,284
Total Fat 76 g
Total Carbs 391 g
Protein 259 g

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