Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 6

Today is all about stacking some size on your pecs and triceps. Get in the gym, get to work, and get growing.

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Nothing says "bro" like a push hypertrophy workout. Today, you can knock out all of your favorite chest-day lifts and enjoy the straight simplicity of your training. If you need a little motivation before you hit the gym, think about the awesome shelf you're building and how nicely you'll fill out your T-shirts.

Keep your heart rate up and your effort high by timing your rest periods. Don't blab to your partner or your gym friends for too long. Stay focused on your workout, not the people around you.

Workout: Push Hypertrophy
1

Dumbbell Bench Press

4 sets of 10 reps
Dumbbell Bench Press Dumbbell Bench Press

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Seated Dumbbell Press

4 sets of 10 reps
Seated Dumbbell Press Seated Dumbbell Press

4

Side Lateral Raise

4 sets of 10 reps
Side Lateral Raise Side Lateral Raise

5

EZ-Bar Skullcrusher

4 sets of 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
60-120 seconds of rest between sets

DAY 6 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


snack
dymatize

fiber one bar

fiber one bar 1


rice cakes

rice cakes 2


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 2,651
Total Fat 71g
Total Carbs 268g
Protein 235g

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