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zyzz
Bulking
Intermediate
Machine strength
Plan Details
The zyzz routine by shawhink is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders + cardio
Est. 89 min
9 exercises
Elliptical Training
3 Sets
Cable Front Raise
3 Sets x 12 Reps
single-arm linear jammer
3 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Kettlebell Sumo High Pull
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Rowing
3 Sets
Tue
Arms
Est. 183 min
15 exercises
Elliptical Training
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Elliptical Training
3 Sets
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Rest + cardio + abs
Est. 70 min
2 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Elliptical Training
3 Sets
Thu
Chest + abs + cardio + triceps
Est. 200 min
17 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Rowing
3 Sets
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Stability Ball Push-Up
3 Sets x 12 Reps
Fri
Back + biceps + cardio
Est. 87 min
9 exercises
Elliptical Training
3 Sets
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Rowing
3 Sets
Sat
Legs + cardio + abs
Est. 136 min
10 exercises
Elliptical Training
3 Sets
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
landmine 180's
3 Sets x 12 Reps
Rowing
3 Sets
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
