Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 94

Today's push-hypertrophy workout is built on a foundation of supersets and blood-flow restriction. Hit your chest and triceps hard to net incredible results!

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When your workout is built around supersets, remember to alter your rest periods. Instead of resting 1-2 minutes between exercises, you'll be resting 1-2 minutes only after you've completed both exercises, one right after the other. Doing this many supersets should provide a great cardiovascular challenge, along with a sick pump!

To finish off your triceps today, you've got two blood flow restriction (BFR) exercises. Remember to wrap your limbs tightly, but not totally. You want blood to pool in your working muscles, but you don't want to completely occlude blood flow.

Project Mass Trainer Supersets
Watch The Video - 1:51

Doing this many supersets should provide a great cardiovascular challenge along with a sick pump!

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 to failure
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 94 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 cup


yogurt

non-fat greek yogurt 227 g


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 poppers2 cup


banana

banana


Post-Workout Snack
dymatize 100

sports drink

sports drink


Meal 4
chicken

chicken breast, skinless 7 oz


broccoli

broccoli 2 cups


brown rice

brown rice 1 1/2 cups


blueberries

blueberries 148 g



Daily Total
Calories 3,509
Total Fat 73 g
Total Carbs 448 g
Protein 265 g

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