Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 78

It's time to train your chest to exhaustion and push for some massive growth. Build big pecs and horseshoe triceps with today's workout!

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It's been a little while, but today's workout includes supersets to bump up the intensity (and density) of your training session while saving you time. They'll allow you to overload your muscles to cause fatigue, damage, and—most importantly—growth!

Today's superset will target two different heads of your triceps for complete development. Just remember to adjust the weight as needed. Since you're hitting the same muscle group back-to-back without rest, you might want—or need—to decrease the weight on the second exercise.

Project Mass Trainer Supersets
Watch The Video - 1:51

Workout: Push Hypertrophy
1

BFR Incline Dumbbell Flyes

4 sets of 30,15,15,15 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

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

3

Dumbbell Shoulder Press

5 sets of 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

4
One-Arm Incline Lateral Raise One-Arm Incline Lateral Raise

5

EZ-Bar Skullcrusher

4 sets of 30, 15, 15, 15 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Superset
6
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

DAY 78 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, skinless 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


blackberries

blackberries 1 cup


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded 1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers1 cup


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 4 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 1 cup



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

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