Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 70

It's international chest day every time you lay down on the bench. Get under the bar and press your way to brand-new size and strength.

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If this week's strength training ran you ragged, you better amp yourself up for today's push-hypertrophy session. You'll be using dropsets in today's workout, plus one intense run-the-rack set of dumbbell presses.

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

Workout: Push Hypertrophy
1

Dumbbell Bench Press

4 sets of 8 reps
Dumbbell Bench Press Dumbbell Bench Press

2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Seated Dumbbell Press

4 sets of 8 reps (run the rack)
Seated Dumbbell Press Seated Dumbbell Press

4

Side Lateral Raise

4 sets of 8 reps
Side Lateral Raise Side Lateral Raise

5

EZ-Bar Skullcrusher

4 sets of 8 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

6

Triceps Pushdown - Rope Attachment

4 sets of 8 reps (drop set on final set)
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

DAY 70 MEAL PLAN

Meal 1
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 3 cups


Meal 2
boneless pork loin

boneless pork loin chop 4 oz


barbecue sauce

bbq sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


snack
apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


orange

orange 1


Post-Workout Snack
dymatize 100

sports drink

sports drink (gatorade or powerade)


Meal 4
turkey burger

turkey burger 1


whole wheat bun

whole wheat bun 1


xxx

sweet potato 1


blueberries

blueberries 1 cup



Daily Total
Calories 3,113
Total Fat 73 g
Total Carbs 375 g
Protein 242 g

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