Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 53

Hope you enjoyed resting yesterday, because it's time to shock your legs into growth with this challenging hypertrophy workout!

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Get your legs ready to work, because supersetting front squats and dumbbell walking lunges won't be easy. Don't give up! You're 53 days into this program. If you've done the workouts correctly, your legs should have the strength and endurance to complete this bear. To finish off your calves, you've got a set of intraset stretching on your last exercise.

Project Mass Trainer Intraset Stretching
Watch The Video - 3:35


Workout: Leg Hypertrophy
Superset
1

Front Barbell Squat

4 sets of 12 reps, 60-120 seconds of rest between sets
Front Barbell Squat Front Barbell Squat

walking Dumbbell Lunges

4 sets of 12 reps, 60-120 seconds of rest between sets
Dumbbell Lunges Dumbbell Lunges

2

Romanian Deadlift

4 sets of 12 reps, 60-120 seconds of rest between sets
Romanian Deadlift Romanian Deadlift

Superset
3

Leg Extensions

4 sets of 12 reps, 60-120 seconds of rest between sets
Leg Extensions Leg Extensions

Seated Leg Curl

4 sets of 12 reps, 60-120 seconds of rest between sets
Seated Leg Curl Seated Leg Curl

4

Leg Press

4 sets of 12 reps, 60-120 seconds of rest between sets
Leg Press Leg Press

5

Donkey Calf Raises

4 sets of 12 reps, 60-120 seconds of rest between sets
Donkey Calf Raises Donkey Calf Raises

6

Standing Calf Raises

4 sets of 12 reps, intraset stretching on last set, 60-120 seconds of rest between sets
Standing Calf Raises Standing Calf Raises

DAY 53 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 chop4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
apple

apple 1


dymatize 100

dymatize iso-100 2 scoops


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

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