Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 59

It's time for another pull-strength session. Hit your back and biceps with today's low-volume series of rows and curls!

Back | Main | Next

It's another great day to be in the gym! Grab a barbell and get rowing. The lower total volume should allow you to hit your back and biceps, stimulate your muscles while spurring recovery, and blast through today's session quickly.

workout: pull strength
1

Dead-stop Barbell Row

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

2

T-Bar Row

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

3

Upright Barbell Row

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

4

EZ-Bar Curl

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

DAY 59 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


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slice


broccoli

broccoli 2 cups


apple

apple 1


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

dymatize iso-100 1/2 scoop


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2,827
Total Fat 71 g
Total Carbs 310 g
Protein 237 g

SHOP DYMATIZE PRODUCTS IN OUR STORE!

Back | Main | Next