Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 69

Grow your wheels with today's hypertrophy-based leg smash. Today's training session calls for dropsets, intraset stretching, and a whole lot of work.

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Today's leg workout is all about building serious size. In addition to a killer lineup of leg exercises, all of which are done for 4 sets of 8 reps, you've got dropsets and intraset stretching to contend with in this burly session. Check the technique pages if you need a refresher, then get in the gym an torch every muscle fiber in your lower body. It's grow time.

Project Mass Trainer Strip Sets
Watch The Video - 3:33

Leg Hypertrophy
1-2 minutes of rest between sets
1

Barbell Squat

4 sets of 8 reps (drop set on final set)
Barbell Squat Barbell Squat

2

Leg Extensions

4 sets of 8 reps (drop set on final set)
Leg Extensions Leg Extensions

3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

4

Lying Leg Curls

4 sets of 8 reps (drop set on final set)
Lying Leg Curls Lying Leg Curls

5

Seated Calf Raise

4 sets of 8 reps
Seated Calf Raise Seated Calf Raise

6

Calf Press

4 sets of 8 (intraset stretching)
Calf Press Calf Press

DAY 69 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 1 cup


honey

honey 1 tbsp


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded1/4 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 4 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


chicken

bbq sauce 2 tbsp


raspberries

raspberries 1 cup



Daily Total
Calories 2,882
Total Fat 70g
Total Carbs 330g
Protein 233g

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