Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 71

A gnarly back-attack is on the docket today. Hit this major muscle group with focus, effort, and heavy weight.

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Train hard and stay strong, but don't forget to ask for help when you need it. If you're not used to busting out consecutive sets of pull-ups, today could be extra challenging. That's OK. See the challenge as a chance to grow rather than a difficult obstacle. If you're training with a buddy, opt for partner-assisted pull-ups. No partner? Try using a box, and practice progressively working up from jumping pull-ups.

You should be familiar with dropsets by now, but check the technique page if necessary. Today contains a tough dropset on nearly every exercise, so get ready for a massive pump in your back and biceps.

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

Workout: Pull Hypertrophy
1

Pullups

4 sets of 8 reps, last set to failure (use assistance if necessary)
Pullups Pullups

2

Low Pulley Row To Neck

4 sets of 8 reps, dropset on final set
Low Pulley Row To Neck Low Pulley Row To Neck

3

Wide-Grip Lat Pulldown

4 sets of 8 reps, dropset on final set
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

4 sets of 8 reps, dropset on final set
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Dumbbell Bicep Curl

4 sets of 8 reps, dropset on final set
Dumbbell Bicep Curl Dumbbell Bicep Curl

6

Standing Biceps Cable Curl

4 sets of 8 reps, dropset on final set
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 71 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 slices


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


sports drink

sports drink 1 drink


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 cup


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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