Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 86

Looking to ramp up muscle growth? Good thing you came to today's push hypertrophy session of supersets and blood-flow restriction training.

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Supersets cut down the time of your workout, but they also up the intensity and—with no rest between exercises—force you to build up your endurance. Today, you'll be supersetting exercises that target the same muscle groups, so expect to feel a burn. That burn will intensify into a full-blown fire, with blood-flow restriction at the end of your session. Learn to chase that feeling.

Project Mass Trainer Blood Flow Restriction
Watch The Video - 7:10

Push Hypertrophy: 1-2 minutes of rest between allsets
Superset
1

Dumbbell Bench Press

4 sets of 12 reps
Dumbbell Bench Press Dumbbell Bench Press

Pushups

4 sets of as many as possible (AMAP)
Pushups Pushups

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

Incline Dumbbell Flyes

4 sets of 12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Superset
3

Seated Dumbbell Press

4 sets of 12 reps
Seated Dumbbell Press Seated Dumbbell Press

Front Dumbbell Raise

4 sets of 12 reps
Front Dumbbell Raise Front Dumbbell Raise

Superset
4

Side Lateral Raise

4 sets of 12 reps
Side Lateral Raise Side Lateral Raise
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5

BFR EZ-Bar Skullcrusher

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

6

BFR Triceps Pushdown - Rope Attachment

4 sets of 30,15,15,15 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

DAY 86 MEAL PLAN

meal 1
pork sausage

pork sausage 2 links


eggs

whole eggs 2


egg whites

egg whites 6


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 1/2 cup


yogurt

nonfat greek yogurt 1 cup


honey

honey 1 tbsp


apple

apple 1


Meal 3: Pre-Workout
corn tortilla

white corn tortilla 3


ground turkey

lean ground turkey 4 oz


cheese

cheese shredded1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers 1 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 148 g


milk

skim milk 1 cup



Daily Total
Calories 3,461
Total Fat 73g
Total Carbs 433g
Protein 268g

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