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The Zyzz Workout

Shared By : Dan1995

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 448 / 30801

Average Rating

Based upon 102 vote(s)

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Description

This is designed and used by Zyzz, and is designed for Bulking and becoming Aesthetic.

Monday

Chest and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Preacher Curl	60 sec	8	3

Tuesday

Legs and Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Standing Dumbbell Calf Raise	60 sec	8	3

Wednesday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Bent Over Row	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Wide-Grip Rear Pull-Up	60 sec	8	3
Back		Hyperextensions With No Hyperextension Bench	60 sec	8	3
Back		Band Upright Row	60 sec	20	3

Thursday

Shoulders and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Up Right Row	60 sec	8	3
Triceps		Bench Dip	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	3
Triceps		Close Triceps Pushup	60 sec	10	3
Triceps		EZ Bar Decline Close Grip Skull Crusher	60 sec	8	3

Friday

REST

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	75	1
Abs		Air Bike	60 sec	60	1
Abs		Oblique Crunches	60 sec	25	1
Abs		Jackknife Sit-up	60 sec	8	3

Saturday

Full Body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Lower Legs		Calf Raise On A Dumbbell	60 sec	8	3
Upper Legs		Barbell Full Squat	60 sec	8	3
Abs		Crunches	60 sec	75	3
Abs		Oblique Crunches	60 sec	25	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Dumbbell Incline Fly	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Back		Wide-Grip Rear Pull-Up	60 sec	8	3
Cardio		Running	60 min	N/A	N/A

Sunday

REST

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Swimming	60 min	N/A	N/A

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