Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 50

Today's push-strength workout calls for heavy chest, shoulder, and triceps work. Push, press, and dip your way to new growth!

Back | Main | Next

As you're doing weighted dips during today's push workout, remember to lean forward a little bit and engage your chest. Dips are not a triceps-only exercise. It's also important that you don't sacrifice reps for extra weight. If you're struggling to get 2-3 reps with 50 extra pounds on your belt, then you need to lighten the load. Belt up with just enough weight to squeeze out 5 clean reps on every set.

Get focused, follow the program, get under the bar, and you'll see great results!

Workout: Push Strength
1

Barbell Bench Press-Wide Grip

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

2

Decline Barbell Bench Press

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

3

Push Press

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

4

Dips - Triceps Version (weighted)

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

DAY 50 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


orange juice

orange juice 1 glass


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


oatmeal

high-fiber oatmeal 1/2 cup


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 3,392
Total Fat 76 g
Total Carbs 417 g
Protein 261 g

project mass stack
An Advanced Stack Designed To Enhance Workout Performance And Muscle Recovery!Go Now!

Back | Main | Next