Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 62

Today's chest and triceps hypertrophy workout is exactly what you need to push your way to incredible gains in size and strength!

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If you need a little extra motivation today, grab a buddy! Having a friend at the gym who can help push you will make a big difference in your workouts. You can also look at your "before" photos. By now, you should be seeing some excellent size development in every muscle group!

Once you're motivated, head to the gym armed with this hypertrophy-focused chest and triceps workout. It should be a fairly quick workout, but that doesn't mean you should rush your reps or sacrifice clean form. Make every rep count!

Workout: Push Hypertrophy
1

Incline Dumbbell Press

2 sets of 8 reps, rest 60-120 seconds between sets
Incline Dumbbell Press Incline Dumbbell Press

2

Machine Bench Press

2 sets of 8 reps, rest 60-120 seconds between sets
Machine Bench Press Machine Bench Press

3

Seated Dumbbell Press

2 sets of 8 reps, rest 60-120 seconds between sets
Seated Dumbbell Press Seated Dumbbell Press

4

Front Incline Dumbbell Raise

2 sets of 8 reps, rest 60-120 seconds between sets
Front Incline Dumbbell Raise Front Incline Dumbbell Raise

5

EZ-Bar Skullcrusher

2 sets of 8 reps, rest 60-120 seconds between sets
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6

Tricep Dumbbell Kickback

2 sets of 8 reps, rest 60-120 seconds between sets
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Day 62 Meal Plan

breakfast
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 3 cups


Meal 2
boneless pork loin

boneless pork loin 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


snack
apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)


Meal 4
turkey burger

turkey burger 1


whole wheat bun

whole wheat bun 1


xxx

sweet potato 1


blueberries

blueberries 1 cup



Daily Total
Calories 2,847
Total Fat 71 g
Total Carbs 315 g
Protein 237 g

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