Dymatize Project Mass Trainer: Cycle 2, Microcycle 4, Day 63

It's time for your final resistance workout of this microcycle! Hit your back and biceps hard and earn your rest tomorrow.

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You get a rest day tomorrow (if you need it), so hit today's workout with monster intensity! Everything you do in the gym should have your complete focus and attention. Don't chat with your friends or worry about what's happening on your social media profiles. Lift!

Enjoy this final day of lower volume. After your rest or cardio day tomorrow, it's time to rebound into some of your most difficult workouts yet. Get ready to grow, and don't miss the Smith machine row dropset.

Workout: Pull Hypertrophy
1

V-Bar Pullup

2 sets of 8 reps, rest 60-120 seconds between sets
V-Bar Pullup V-Bar Pullup

2

Seal Row

2 sets of 8 reps, rest 60-120 seconds between sets
Lying Cambered Barbell Row Lying Cambered Barbell Row

3

Wide-Grip Lat Pulldown

2 sets of 8 reps, rest 60-120 seconds between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Bent Over Two-Dumbbell Row

2 sets of 8 reps, rest 60-120 seconds between sets
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

5

Smith Machine Bent Over Row

2 sets of 8 reps, rest 60-120 seconds between sets
Smith Machine Bent Over Row Smith Machine Bent Over Row

6

Dumbbell Alternate Bicep Curl

2 sets of 8 reps, rest 60-120 seconds between sets
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

7

High Cable Curls

2 sets of 8 reps, rest 60-120 seconds between sets
High Cable Curls High Cable Curls

DAY 63 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


apple

apple 1


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

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