Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 75

A big back is a real sign of coiled physical power. Build a strong, status-worthy back with today's workout!

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A wide back is key to an aesthetically pleasing physique. With today's mix of exercises, you'll hit everything from your lats and middle back to your biceps and traps.

Visualize each movement to help target the muscle. If you're blasting your lats with the bent-over barbell row, remember to squeeze as hard as you can in the top, contracted position, and hold for a brief pause.

Challenge your body with each rep. You should be lifting progressively heavier whenever possible, so do your best to earn today's three-minute rest periods.

Workout: Pull Strength
3 minutes of rest between sets
1

Bent Over Barbell Row

5 sets of 4 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

4 sets of 4 reps
Pullups Pullups

3

Barbell Curl

5 sets of 5 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

5 sets of 5 reps
Barbell Shrug Barbell Shrug

DAY 75 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


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slices


broccoli

broccoli 2 cups


grapes

grapes 150 g


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

fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


milk

skim milk 1 cup


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3,163
Total Fat 71 g
Total Carbs 380 g
Protein 252 g

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