Dymatize Project Mass Trainer: Cycle 2, Microcycle 3, Day 55

Today is your last resistance-training day of this microcycle. Hit your back and biceps with everything you've got!

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Today's back and biceps workout is high-volume and high-octane. It's built around pulls, rows, and a few variations of biceps curls. It's not fancy, but it will definitely get the job done. Tomorrow calls for rest or cardio, so don't slack on today's training session. Get in the gym and get to work!

Workout: Pull Hypertrophy
1

Neutral-grip Pullups

4 sets of 12 reps, last set to failure, 60-120 seconds of rest between sets
Pullups Pullups

2

Seal Row

4 sets of 12 reps, 60-120 seconds of rest between sets
Lying Cambered Barbell Row Lying Cambered Barbell Row

3

Wide-Grip Lat Pulldown

4 sets of 12 reps, 60-120 seconds of rest between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

V-Bar Pulldown

4 sets of 12 reps, 60-120 seconds of rest between sets
V-Bar Pulldown V-Bar Pulldown

5

Bent Over Two-Dumbbell Row

4 sets of 12 reps, 60-120 seconds of rest between sets
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Dumbbell Alternate Bicep Curl

4 sets of 12 reps, 60-120 seconds of rest between sets
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

7

High Cable Curls

4 sets of 12 reps, 60-120 seconds of rest between sets
High Cable Curls High Cable Curls

DAY 55 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


sweet potato

sweet potato 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

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