Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 67

Get ready to hit your lats, traps, and entire back with some heavy weight! It's time to row, shrug, and pull your way to new levels of strength.

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You're not going to grow a barn-door back by only lifting light weight. As long as you're maintaining good form, feel free to reach for the big plates today. You're training back and biceps, but you're finishing off your session with shrugs. You'll be fatigued, but make sure you're only using your traps to move the bar. Don't get sloppy!

Workout: Pull Strength
1-2 minutes of rest between sets
1

Bent Over Barbell Row

4 sets of 3 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

4 sets of 3 reps
Pullups Pullups

3

Barbell Curl

4 sets of 5 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

4 sets of 5 reps
Barbell Shrug Barbell Shrug

DAY 67 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 cup


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


raspberries

raspberries 1


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 2,887
Total Fat 71g
Total Carbs 325g
Protein 237g

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