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The Zyzz Workout
Bulking
Beginner
Body
Plan Details
The The Zyzz Workout routine by bartektelec is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is designed and used by Zyzz, and is designed for Bulking and becoming Aesthetic.
Routine detail
Mon
Chest and Biceps
Est. 41 min
6 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tue
Legs and Calves
Est. 33 min
5 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Wed
Back
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Thu
Shoulders and Triceps
Est. 71 min
11 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
Full Body
Est. 139 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Crunch
3 Sets x 75 Reps
Oblique Crunch
3 Sets x 25 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Running
1 Set
Sat
REST
Est. 21 min
4 exercises
Air Bike
1 Set x 60 Reps
Oblique Crunch
1 Set x 25 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Crunch
1 Set x 75 Reps
Sun
REST
Est. 62 min
1 exercise
Swimming
3 Sets
