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DAY 22: PUSH HYPERTROPHY

CYCLE 1 / MICROCYCLE 3

Dymatize Project Mass Trainer:⍰ ❎

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http://www.bodybuilding.com/fun/jake-wilson-project-mass-day-22.html
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Cycle 1, Microcycle243, Day 22 f %

25 captures
11 Nov 2014 - 8 Feb 2018 2015 2016 2017 ▾ About this capture
By Jacob Wilson, PhD, CSCS
Last updated: May 11, 2016

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It's time to turn up the volume on your chest training. In
addition to higher reps, you've also got dropsets, blood flow
restriction, and a superset on tap!

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You did some dropsets and "run the rack"

sets last week, so you should be familiar
with these techniques. You got a taste of
blood flow restriction (BFR) training paired
with supersets yesterday, so these brutal
adjustments should also be fresh in your
mind—and your muscles. If you need a
primer on any of today's techniques, the
links above will take you back to the main
technique pages.

Now it's time to add some size on your

chest and tris. Even though you're lifting
more reps per set than on the strength
workouts, you should still be targeting
failure on your final rep. Aim to lift more
than you have previously, and don't take
more than the prescribed rest.

WORKOUT: PUSH HYPERTROPHY

1 DUMBBELL BENCH PRESS

4 sets of 12 reps

2 BARBELL INCLINE BENCH PRESS MEDIUM-

GRIP
4 sets of 12 reps, dropset on last set

3 BARBELL BENCH PRESS - MEDIUM GRIP

4 sets of 12 reps

4 CABLE SEATED LATERAL RAISE

4 sets of 12 reps, "run the rack" on last
set

SUPERSET

5 BFR EZ-BAR SKULLCRUSHER

4 sets of 30, 15, 15, 15 reps

BFR TRICEPS PUSHDOWN - ROPE

ATTACHMENT
4 sets of 30, 15, 15, 15 reps

60-120 seconds of rest between sets

DAY 22 MEAL PLAN

MEAL 1

WHOLE EGGS 4

EGG WHITES 2

CHEESE 1 SLICE

AVOCADO 1 MEDIUM

PEPPERS AND ONIONS, CHOPPED 1/2

CUP

SNACK

NONFAT VANILLA GREEK YOGURT 1

CUP

DYMATIZE ISO-100 1/2 SCOOPS

COCONUT BUTTER 1 TBSP

APPLE 1

MEAL 2

CIABATTA ROLL 1

TURKEY BREAST 4 OZ

CHEESE 2 SLICE

BROCCOLI 2 CUPS

GRAPES 1 CUP

SNACK

DYMATIZE AMINO PRO 1 SCOOP

FIBER ONE BAR 1

CARAMEL RICE CAKES 4

MEAL 3: PRE-WORKOUT

NONFAT VANILLA GREEK YOGURT 1

CUP

DYMATIZE ISO-100 1/2 SCOOP

COCONUT BUTTER 1 TBSP

POST-WORKOUT

DYMATIZE ISO-100 1/2 SCOOP

SPORTS DRINK 1 DRINK

FIBER ONE BAR 1

MEAL 4

CHICKEN 4 OZ

BROWN RICE 1 CUP

BROCCOLI 2 CUPS

APPLE 1

BEDTIME SNACK

NONFAT VANILLA GREEK YOGURT 1

CUP

DYMATIZE ISO-100 1/2 SCOOP

DAILY TOTAL
Calories 3175
Total Fat 71 g
Total Carbs 394 g
Protein 240 g

PROJECT MASS STACK

AN ADVANCED STACK DESIGNED TO ENHANCE WORKOUT
PERFORMANCE AND MUSCLE RECOVERY!
GO NOW!

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BUILD A BIGGER, BETTER CHEST

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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 Applied Science
and Performance Institute in Tampa,
Florida.

View All Articles By This Author

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