Dymatize Project Mass Trainer: Cycle 3, Microcycle 4, Day 95

That's right, it's time to get in the gym and focus on building a massive back! You've got another superset and blood-flow restriction workout on tap.

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Today's brutal back workout will leave you spent, but it's also the key to massive future muscle growth. Get ready for a superset, triset, and blood flow restriction back and biceps bomb! Your muscles may ache at first, but they'll thank you with more size and strength once they've had a chance to recover with sufficient nutrition and rest.

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

If you still don't feel ready to try blood flow restriction training, that's OK! Keep working through the sets as they're written out. You'll still see great gains.

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

Pullups

4 sets of 12 reps
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 12 reps
Seated Cable Rows Seated Cable Rows

Wide-Grip Lat Pulldown

4 sets of 12 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

Superset
4

BFR Dumbbell Bicep Curl

5 sets of 12 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl
Standing Biceps Cable Curl Standing Biceps Cable Curl

DAY 95 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 2


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 shredded 1/4 cup


Caramel corn rice cake poppers

Caramel corn rice cake poppers 2 cups


banana

banana 1


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

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