Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 11

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Even if you have the most bare-bones gym ever, you can do this workout. All you need is a barbell, some plates, and a pull-up bar. It doesn’t always take fancy equipment to get an effective workout!

It may seem strange to do 5 sets of 5 reps for curls, but your biceps play an important role in all of your pulling motions. So, the stronger your biceps are, the stronger you’ll be on rows and pull-ups. Even though they’re a small muscle group, don’t neglect building strong biceps.

• Bent-Over Barbell Row
  5 sets of 4 reps, rest 3 minutes between sets


• Pull-Up
  5 sets of 4 reps (add weight if necessary), rest 3 minutes between sets


• Barbell Curl
  5 sets of 5 reps, rest 3 minutes between sets


• Barbell Shrug
  5 sets of 5 reps, rest 3 minutes between sets

DAY 11

• Pork sausage
  2 links


• Whole eggs
  2 eggs


• Egg whites
  2 whites


• Cheese
  1 slice

• Dymatize ISO-100
  1 scoop


• Orange
  1 medium orange

• Chicken breast, skinless
  5 ounces


• Rolled oats
  60 grams


• Banana
  1 medium banana

• Granola
  1 cup


• Nonfat vanilla Greek yogurt
  1 cup


• Honey
  1 tbsp

• Lean ground turkey
  4 ounces


• White corn tortillas
  3 tortillas


• Shredded cheese
  1/4 cup


• Caramel corn rice cake poppers
  1 cup

• Dymatize ISO-100
  1 scoop


• Sports drink (Gatorade, Powerade)
  

• Chicken Breast, skinless
  4 ounces


• Broccoli
  2 cups


• Brown rice
  1-1/2 cups


• Blueberries
  1 cup

Daily Total

Calories 2,961

Total Fat73 g

Total Carbs346 g

Protein230 g

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About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 11