Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 91

Get ready to build a strong, massive back! Today's pull-strength workout will challenge every muscle fiber in your upper body, but it will help you earn rest tomorrow.

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You've been doing pull-ups at least once per week for the last 11 weeks, so you should feel much more comfortable doing them in this pull-strength session. If they're getting too easy, don't hesitate to put on a weight belt or hold a dumbbell between your feet.

To make pull-ups more difficult, you can also slow down your descent or make your pull last at least 3 seconds. Anything you can do to make the rep longer, and thus increase your time under tension, will boost the intensity of the exercise!

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 91 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

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


apple

apple 1


meal 2
ciabatta

ciabatta roll 1


turkey

turkey breast 4 oz


cheese

cheese 2 slices


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

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop


coconut

coconut butter 1 tbsp


post-workout
dymatize iso-100

sports drink

sports drink 1 drink


fiber one bar

fiber one bar 1


meal 4
chicken

chicken 5 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


apple

apple 1


bedtime snack
yogurt

non-fat vanilla greek yogurt 1 1/2 cups


dymatize iso-100

dymatize iso-100 1/2 scoop


banana

banana 1



Daily Total
Calories 3,471
Total Fat 71 g
Total Carbs 437 g
Protein 271 g

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