Dymatize Project Mass Trainer: Cycle 1, Microcycle 1, Day 7

A muscular back looks good on everybody. Here's the hypertrophy workout that will help you build it. Now get back to the gym!

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Today calls for the last resistance workout of the first microcycle, so make sure it's a good one! Remember that each microcycle has a very specific purpose. This first microcycle was built to introduce you to the program and to show your body how it's expected to perform. Trust me: It only gets harder and more fun from here on out.

You have a rest day tomorrow. Put everything you have into today's training, lift with unflagging focus and determination, and then enjoy the rest of your day. After all, you grow outside the gym with adequate rest and proper nutrition.

Workout: Pull Hypertrophy
1

Pullups

4 sets of 10 reps
Pullups Pullups

2

Low Pulley Row To Neck

4 sets of 10 reps
Low Pulley Row To Neck Low Pulley Row To Neck

3

Wide-Grip Lat Pulldown

4 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

4 sets of 10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

4 sets of 10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

6
Standing Biceps Cable Curl Standing Biceps Cable Curl
60-120 seconds rest between sets

DAY 7 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 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 (shredded)1/4 cup


Post-Workout Snack
dymatize 100

gummy bears

gummy bears 30


Meal 4
chicken

chicken breast, skinless 5 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups



Daily Total
Calories 2,712
Total Fat 70 g
Total Carbs 300 g
Protein 228 g

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