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
3 minutes rest between sets
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

4 sets of 3 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Standing Military Press

4 sets of 3 reps
Standing Military Press Standing Military Press

4
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Day 66 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 2


cheese

cheese 1 slice


snack
dymatize 100

orange

orange 1


Meal 2
chicken breast

chicken breast, skinless 5 oz


oats

rolled oats 60 g


banana

banana 1


snack
granola

granola 1 cup


yogurt

nonfat greek yogurt 227 g


honey

honey 1 tbsp


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded 1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers 1 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 4 oz


broccoli

broccoli 2 cups


bbq sauce

bbq sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


raspberries

raspberries 1 cup



Daily Total
Calories 2,822
Total Fat 70g
Total Carbs 330g
Protein 233g

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