Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 58

Today calls for a push-strength workout. The volume is down since this is a recovery microcycle, but make sure your effort is still turned up!

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Strong muscles are made from heavy reps. Do your best to push past the limitations you set upon yourself and go big. With the lower volume in today's workout, you should be able to hit your chest and triceps in record time. Work for constant progress!

Workout: Push Strength
1

Barbell Bench Press-Wide Grip

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

2

Decline Barbell Bench Press

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

3

Push Press

2 sets of 3 reps, rest 3 minutes between sets
Push Press Push Press

4

Dips - Triceps Version (weighted)

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

DAY 58 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 1


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 1 cup


honey

honey 1 tbsp


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded1/4 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 4 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



Daily Total
Calories 2,822
Total Fat 70 g
Total Carbs 315 g
Protein 233 g

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