Dymatize Project Mass Trainer: Cycle 2, Microcycle 2, Day 47

Today's back and biceps workout includes 350 muscle-building reps. Get ready to pull your gains into overdrive!

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It's time for a unique back workout with some awesome exercises lined up. Exercise variation is a vital aspect of any good training program. So, even if you're uncomfortable with some of the movements in today's session, don't skip them. Your muscles should never know exactly what's going to hit them.

Pull hypertrophy
1

Pullups (neutral grip)

5 sets of 10 reps, 60-120 seconds rest between sets
Pullups Pullups

2

seal row

5 sets of 10 reps, 60-120 seconds rest between sets
Lying Cambered Barbell Row Lying Cambered Barbell Row

Superset
3

Underhand Cable Pulldowns

5 sets of 10 reps, 60-120 seconds rest between sets
Underhand Cable Pulldowns Underhand Cable Pulldowns

Bent Over Two-Dumbbell Row

5 sets of 10 reps, 60-120 seconds rest between sets
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

4

Cable Incline Triceps Extension

5 sets of 10 reps, 60-120 seconds rest between sets
Cable Incline Triceps Extension Cable Incline Triceps Extension

5

Preacher Curl

5 sets of 10 reps, 60-120 seconds rest between sets
Preacher Curl Preacher Curl

6

High Cable Curls

5 sets of 10 reps, 60-120 seconds rest between sets
High Cable Curls High Cable Curls

DAY 47 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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