Dymatize Project Mass Trainer: Cycle 3, Microcycle 3, Day 87

Whether you're pulling up your body weight or rowing a stack of weights, be sure to give today's pull session everything you've got!

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Today you'll be doing a lot of pulling movements that engage everything from your lats and middle back to your shoulders, biceps, and forearms. Remember to stretch in between. Stretching can not only reduce your chance of injuring an overworked muscle, it can also increase the blood supply to muscle and cartilage, reducing post-workout soreness. The less sore you are, the sooner you can give your training your best efforts.

Today's tough hypertrophy workout also calls for intraset stretching and blood flow restriction, so make sure you have your wraps and your mind ready for action.

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

Pull Hypertrophy: 1-2 minutes of rest between sets
Superset
1

Pullups

4 sets of 12 reps, intraset stretching on the 3rd and 4th sets
Pullups Pullups

Low Pulley Row To Neck

4 sets of 12 reps
Low Pulley Row To Neck Low Pulley Row To Neck

Superset
2

Seated Cable Rows

4 sets of 8 reps
Seated Cable Rows Seated Cable Rows

Wide-Grip Lat Pulldown

4 sets of 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

One-Arm Dumbbell Row

4 sets of 12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

BFR Dumbbell Bicep Curl

4 sets of 30, 15, 15, 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

5

BFR Standing Biceps Cable Curl

4 sets of 30, 15, 15, 15 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 87 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 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

fiber one bar

fiber one bar 1


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 1


milk

skim milk 1


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 227g

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