Dymatize Project Mass Trainer: Cycle 3, Microcycle 2, Day 79

A good set of biceps never goes out of style. Today, work to build a wide back and a powerful set of arms!

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When you're pounding the weights and completing heavy pulls, a little stretch can go a long way. Today, consider working on your mobility between sets of T-bar rows. Target your back with lumbar extension stretches like upward facing dog, and the cat and cow stretch can help release built-up tension. Once you're stretched out, you'll be able to put your all into weight training.

You've got a dropset and intraset stretching in this workout, so watch the video below and get ready to build a thick back, strong lats, and massive arms!

Project Mass Trainer Intraset Stretching
Watch The Video - 3:35

Workout: Pull Hypertrophy
1

Chin-Up

5 sets of 10 reps, add weight if necessary
Chin-Up Chin-Up

2

Seated Cable Rows

5 sets of 10 reps
Seated Cable Rows Seated Cable Rows

3

Face Pull

5 sets of 10 reps
Face Pull Face Pull

4

Wide-Grip Lat Pulldown

5 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

T-Bar Row with Handle

5 sets of 10 reps, intraset stretching and dropset on final set
T-Bar Row with Handle T-Bar Row with Handle

6

One-Arm Dumbbell Row

5 sets of 10 reps, run the rack on final set
One-Arm Dumbbell Row One-Arm Dumbbell Row

7

Dumbbell Bicep Curl

5 sets of 10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

8
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 79 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
banana

banana 1


boneless pork loin

boneless pork loin chop 4 oz


barbecue sauce

barbecue sauce 2 tbsp


brown rice

brown rice 1 1/2 cups


snack
apple

apple 1


fiber one bar

Fiber One bar 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


yogurt

greek yogurt 1 cup


rice cakes

rice cakes 5


Meal 4
turkey burger

turkey burger 1


whole wheat bun

whole wheat bun 1


xxx

sweet potato 1


blueberries

blueberries 150 g


milk

skim milk 1 cup



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

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