Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 82

Push your limits with today's chest and triceps training session! It's time to build some serious pushing power.

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By now, the exercises in today's workout should be drilled into your head. Remind yourself that "practice makes perfect." Use that to fuel your drive you, but remember that your goal is progress, not perfection. Stay true to your rest periods and make sure the last few reps on that final set feel nearly impossible. Never sell yourself short. The body only goes as far as the mind dictates. This will be a tough workout, so get ready for your date with the iron.

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

2

Incline Dumbbell Press

7 sets of 5 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Standing Military Press

7 sets of 5 reps
Standing Military Press Standing Military Press

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

DAY 82 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


pretzels

pretzels 1 cup


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
dymatize 100

fiber one

fiber one 1


apple

apple 1


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



Daily Total
Calories 3,392
Total Fat 14g
Total Carbs 416g
Protein 267g

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