Dymatize Project Mass Trainer: Cycle 3, Microcycle 5, Day 98

Project Mass won't just help you build a bigger chest, it'll help you build a stronger chest! Today is all about building serious push strength.

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You might be handling some pretty heavy weight today, so don't hesitate to ask for a spot. You don't want to throw a fully loaded barbell over your head without assistance, after all, and you certainly don't want to get pinned on the bench press going for a new PR. Grab a partner, get stoked for your heaviest push workout yet, and get to work!

Workout: Push Strength
3 minutes rest between sets
1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

4 sets of 3 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Standing Military Press

4 sets of 3 reps
Standing Military Press Standing Military Press

4
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

DAY 98 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

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


fiber one bar

fiber one bar 1


dymatize 100

Meal 3: Pre-Workout
chicken

chicken breast skinless 5 oz


rice cakes

rice cakes 5


yogurt

greek yogurt 1 cup


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


skim milk

skim milk 1 glass


blueberries

blueberries 150 g



Daily Total
Calories 3,208
Total Fat 73g
Total Carbs 385g
Protein 252g

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