Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 43

It's time to build a seriously strong back! This series of rows will help you do it. Get in the gym and row your way to strength gains.

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Today's workout calls for a handful of heavy rowing variations to help you build serious size and strength. The exercise lineup includes dead-stop rows, which are great because you can't use any momentum to move the weight.

Every time you complete a rep of dead-stop rows, let the barbell come to a complete stop before rowing it again. Because you can't use any natural momentum or swing, you may have to use a weight that's slightly lighter than you're accustomed to. Don't worry about that! Activate your lats and traps as you pull the weight from the ground, and try to remember that your arms should only act as levers—they're not what's moving the load.

workout: pull strength
1

Bent Over Barbell Row (from the floor)

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

2

T-Bar Row

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

3

Upright Barbell Row

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

4

EZ-Bar Curl

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

DAY 43 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


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


grapes

grapes 1 cup


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


sports drink

sports drink 1 drink


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


sweet potato

sweet potato 1


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3,063
Total Fat 71 g
Total Carbs 364 g
Protein 242 g

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