Dymatize Project Mass Trainer: Cycle 3, Microcycle 5, Day 99

Your back muscles need just as much work as your chest. Here's to building a stronger, balanced, better-looking physique!

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Shrugs are a great way to work your upper traps. Be careful, though, because they're easy to do incorrectly. I see a lot of guys rolling their shoulders backward as they shrug the dumbbells up. Don't do this! Pull the weight straight up, then move it straight back down.

It's also important that you're using your traps—and only your traps—to do the work. Try to keep your elbows as straight as you can. If you feel yourself swinging or using your lower arms to help you lift, then you need to drop the weight.

Workout: Pull Strength
3 minutes of rest between sets
1

Bent Over Barbell Row

4 sets of 3 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Pullups

4 sets of 3 reps
Pullups Pullups

3

Barbell Curl

4 sets of 5 reps
Barbell Curl Barbell Curl

4

Barbell Shrug

4 sets of 5 reps
Barbell Shrug Barbell Shrug

DAY 99 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 slice


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

fiber one bar

fiber one bar 1


meal 4
chicken

chicken 4 oz


brown rice

brown rice 1 cup


broccoli

broccoli 2 cups


sweet potato

sweet potato 1


milk

skim milk 1 glass


bedtime snack
yogurt

non-fat vanilla greek yogurt 1 cup


dymatize iso-100

dymatize iso-100 1/2 scoop



Daily Total
Calories 3,163
Total Fat 71g
Total Carbs 380g
Protein 252g

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