Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 66

Your bench press numbers aren't going to increase by themselves! Blast your chest and triceps with today's push-strength workout.
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Today's all about the bench. Integrating different versions into your workout will ensure you're targeting different muscles and building combined strength and muscle gains.

Go heavy on your close-grip bench press, and your triceps are sure to take a beating. Your hand positioning—usually less than six inches apart—will allow you to safely handle a heavy load because of the assistance you'll be getting from your chest and front delts. Push through and use your torso to help generate power. After doing a few of these, and seeing the results, you'll be tempted to swear off isolation exercises altogether.

Workout: Push Strength


Meal 1
Meal 2
Meal 3: Pre-Workout
Post-Workout Snack
Meal 4
Daily Total
Calories 2,822
Total Fat 70g
Total Carbs 330g
Protein 233g
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