Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 54

Today's push-hypertrophy workout will help you add serious size to your chest, shoulders, and triceps. Shock your muscles and reap the rewards!

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A strong, well-defined chest and a solid set of shoulders are integral parts of an aesthetic upper body. However, many guys tend to blow out their chests and then hit their shoulders with lackluster effort. Make sure you smash your shoulders with as much ferocity as you apply to your chest. Big, round shoulder caps are a telltale sign that you know what you're doing in the gym.

Today calls for supersets, so check the technique page if you need a refresher. You should have this technique down cold, but a little review never hurts.

Project Mass Trainer Supersets
Watch The Video - 1:51


Workout: Push Hypertrophy
1

Incline Dumbbell Press

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

Superset
2

Machine Bench Press

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

Flat Bench Cable Flyes

4 sets of 12 reps, 60-120 seconds of rest between sets
Flat Bench Cable Flyes Flat Bench Cable Flyes

3

Seated Dumbbell Press

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

Superset
4

Front Dumbbell Raise

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

Reverse Machine Flyes

4 sets of 12 reps, 60-120 seconds of rest between sets
Reverse Machine Flyes Reverse Machine Flyes

5

EZ-Bar Skullcrusher

4 sets of 12 reps, 60-120 seconds of rest between sets
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6

Tricep Dumbbell Kickback

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

7

Triceps Pushdown - V-Bar Attachment

4 sets of 12 reps, 60-120 seconds of rest between sets
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment

DAY 54 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 6


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 2


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 227 gm


honey

honey 1 tbsp


apple

apple 1


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 poppers2 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 6 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 3,361
Total Fat 73 g
Total Carbs 418 g
Protein 258 g

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