Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 93

Hope you had a chance to rest yesterday, because today's leg hypertrophy workout calls for giant sets, supersets, and even intraset stretching. This is how you grow.

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It's workouts like these that remind you just how important your pre-workout nutrition is. If you've been following the program, you should have enough carbs and protein in your body for extended energy.

Yes, this workout is supposed to be difficult, but if you're seriously dragging ass, it probably has a lot to do with what you've been eating. The goal of this program is to build muscle, so if you're trying do this workout in a calorie deficit, you're just asking for trouble.

Today's taxing leg session calls for giant sets, supersets, and intraset stretching . Remember to rest as little as possible between exercises during your giant sets and supersets. Push yourself to the limits, and then enjoy your rest periods after these grueling sets. Your extreme efforts will lead to maximum growth.

Workout: Leg Hypertrophy (60-120 seconds of rest between sets )
giant set
1

Barbell Squat

4 sets of 12 reps
Barbell Squat Barbell Squat

Leg Press

4 sets of 12 reps
Leg Press Leg Press

Barbell Walking Lunge

4 sets of 12 reps
Barbell Walking Lunge Barbell Walking Lunge

Leg Extensions

4 sets of 12 reps, rest 1-2 minutes between sets
Leg Extensions Leg Extensions

Superset
2

Lying Leg Curls

4 sets of 12 reps
Lying Leg Curls Lying Leg Curls

Hyperextensions (Back Extensions)

4 sets of 12 reps, rest 1-2 minutes between sets
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

Superset
3
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Seated Leg Curl

4 sets of 12 reps, rest 1-2 minutes between sets
Seated Leg Curl Seated Leg Curl

Superset
4

Seated Calf Raise

5 sets of 12 reps, intraset stretching on 4th and 5th sets
Seated Calf Raise Seated Calf Raise

Calf Press On The Leg Press Machine

5 sets of 12 reps, intraset stretching on 4th and 5th sets, rest 1-2 minutes between sets
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

DAY 93 MEAL PLAN

Meal 1
ground beef

12% fat ground beef 4 oz


whole eggs

whole eggs 3


cheese

cheddar cheese 1/4 cup


Snack
yogurt

chobani greek yogurt 2 cups


orange juice

orange juice 1 glass


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
fiber one bar

fiber one bar 1


apple

apple 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


orange

orange 1


oatmeal

oatmeal 1/2 cup


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


xxx

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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