Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 46

Push your chest, shoulders, and triceps to build new muscle with today's high-volume hypertrophy workout. You've got 300 reps lined up!

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Today's workout includes a lot of reps, but that's not an excuse for you to get sloppy. Make each and every rep count. You don't have to lift every rep super slowly, but do them with purpose and make sure you push yourself. If you're just going through the motions and training with a lackluster attitude, you're going to achieve lackluster results.

Workout: Push Hypertrophy
1

Incline Dumbbell Press

5 sets of 10 reps
Incline Dumbbell Press Incline Dumbbell Press

2

Machine Bench Press

5 sets of 10 reps
Machine Bench Press Machine Bench Press

3

Dumbbell Shoulder Press

5 sets of 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

4

Front Dumbbell Raise

5 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Superset
5
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

DAY 46 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 1


Meal 2
chicken breast

chicken breast, skinless 5 oz


oats

rolled oats 60 g


banana

banana 1


snack
granola

granola 1 cup


yogurt

nonfat greek yogurt 1 cup


honey

honey 1 tbsp


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers1 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 4 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 3,053
Total Fat 73 g
Total Carbs 357 g
Protein 242 g

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