Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 51

It's back-building time! Today's strength workout will challenge your back and biceps with heavy rowing variations and a pack of heavy curls.

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Before you print today's workout and row your way to victory, take a minute to reflect on your nutrition. Are your meals prepared? Are you getting enough calories? I know it can be difficult to Hoover more than 3,000 calories on a daily basis, but that fuel is necessary for your strength and size gains. If you want to build muscle, then calories are your friend.

workout: pull strength
1

Bent Over Barbell Row

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

2

T-Bar Row

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

3

Upright Barbell Row

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

4

EZ-Bar Curl

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

DAY 51 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

sports drink

sports drink 1 drink


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 5 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


apple

apple 1


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 1/2 cups


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3,291
Total Fat 71 g
Total Carbs 407 g
Protein 256 g

project mass stack
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