Dymatize Project Mass Trainer: Cycle 3, Microcycle 1, Day 66

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Today’s all about the bench. Integrating different versions into your workout will ensure you’re targeting different muscles and building combined strength and muscle gains.

Go heavy on your close-grip bench press, and your triceps are sure to take a beating. Your hand positioning—usually less than six inches apart—will allow you to safely handle a heavy load because of the assistance you’ll be getting from your chest and front delts. Push through and use your torso to help generate power. After doing a few of these, and seeing the results, you’ll be tempted to swear off isolation exercises altogether.

Day 66

• Pork Sausage
  

  2 links

  
  


• Whole Eggs
  

  2

  
  


• Egg Whites
  

  2

  
  


• Cheese
  

  1 slice

  
  

• Dymatize Iso-100
  

  1 scoop

  
  


• Orange
  

  1 medium

  
  

• Chicken Breast, Skinless
  

  5 oz

  
  


• Oats, Rolled
  

  60g

  
  


• Banana
  

  1 medium

  
  

• Granola
  

  1 cup

  
  


• Non-Fat Greek Yogurt
  

  227g

  
  


• Honey
  

  1 tbsp

  
  

• Lean Ground Turkey
  

  4 oz

  
  


• White Corn Tortillas
  

  3

  
  


• Cheese, Shredded
  

  1/4 cup

  
  

• Dymatize Iso-100
  

  1 scoop

  
  


• Sports Drink (Gatorade, Powerade)

• Chicken Breast, Skinless
  

  5 oz

  
  


• Broccoli
  

  2 cups

  
  


• Brown Rice
  

  1 1/2 cups

  
  


• BBQ Sauce
  

  2 tbsp

  
  


• Raspberries
  

  1 cup

  
  

Daily Total

Calories 2,822

Total Fat70g

Total Carbs330g

Protein233g

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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 3, Microcycle 1, Day 66