Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 90

Push the hell out of the bar during today's high-intensity strength workout. Show off your awesome gains to everybody at your gym!

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You've got another high-intensity, relatively high-volume strength workout today. Your overhead press should be strict. Don't use any momentum from your legs to help you push the bar over your head. These will wear you out, but they're supposed to! Push through the pain and finish every rep.

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 90 MEAL PLAN

Meal 1
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
orange juice

orange juice 1 glass


yogurt

chobani greek yogurt 2 cups


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
apple

apple 1


dymatize 100

fiber one bar

fiber one bar 1


Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


oats

oatmeal 1/2 cup


banana

banana 1


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


sweet potato

sweet potato 1


blueberries

blueberries 150 g



Daily Total
Calories 3,512
Total Fat 76 g
Total Carbs 447 g
Protein 261 g

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