Dymatize Project Mass Trainer: Cycle 1, Microcycle 2, Day 10

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You’re on the road to building a massive bench. Load up the bar and do the best you can on your five main sets of barbell bench press. If you already have a big bench, use this trainer to help you meet your next one-rep max (1RM) goals. Pushing heavy weight every week is only going to help you perform better, get stronger, and build more overall muscle.

Don’t forget to take three minutes of rest between sets. This may seem like an eternity at first, but it’s necessary if you’re really pushing near-max weights. You need the lengthy rest time to recover your strength. Trust me, after two or three movements, you’re going to want every second of that rest time.

DAY 10

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