Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 83

''Sun's out, guns out'' is more than just a summertime saying. Build a strong back and bulging biceps with today's upper-body workout.

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Big biceps can't be faked! Today, build mountain peaks and a strong back. Barbell curls are one exercise you can use to get there, but remember that grip can also play a role. Try incorporating a standard, shoulder-width grip that uses the long and short heads of the biceps fairly evenly; a wider grip that place more stress on the short head; and a narrower grip that places more stress on the long head. Changing up your grip ever so slightly can help target different parts of the biceps and add more overall size to the muscle.

Workout: Pull Strength
3 minutes of rest between sets
1

Bent Over Barbell Row

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

2

Pullups

7 sets of 5 reps
Pullups Pullups

3

Barbell Curl

7 sets of 5 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

7 sets of 5 reps
Barbell Shrug Barbell Shrug

DAY 83 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 slice


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

pretzel

pretzels 1 cup


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


sweet-potato

sweet potato 1


skim milk

skim milk 1 cup


bedtime snack
yogurt

nonfat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1 1/2 scoop



Daily Total
Calories 3,447
Total Fat 71g
Total Carbs 426g
Protein 277g

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