Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 74

Build a strong, well-defined chest and push yourself to the limit today!

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A strong, chiseled chest is more than just aesthetically pleasing. A strong chest assists with a variety of functional upper-body activities. As you power through reps of incline dumbbell bench presses, know that you're growing both your chest and your triceps.

A strong upper body is essential for any successful athlete or bodybuilder. It will help ensure you have solid posture and form, whether you're squeezing your shoulder blades together before unracking the bar on a heavy bench, or just bending down to pick up the groceries.

Workout: Push Strength
3 minutes rest between sets
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

5 sets of 4 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Standing Military Press

5 sets of 4 reps
Standing Military Press Standing Military Press

4
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

DAY 74 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 2 cups


Meal 2
boneless pork loin

boneless pork loin chop 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


banana

banana 1


snack
apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


yogurt

chobani greek yogurt 1 cups


rice cakes

rice cakes 5


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 150 g


blueberries

skim milk 1 cup



Daily Total
Calories 3,208
Total Fat 73 g
Total Carbs 385 g
Protein 252 g

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