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Zyzz - Shred and gain volume
Cutting
Intermediate
Machine strength
Plan Details
The Zyzz - Shred and gain volume routine by dviree is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a modified program of the great legend - Zyzz. Focus on gaining mass and volume, while you're able to shred some fat, if your diet is 100%. Make sure to do slow, controlled reps, don't focus too much on the weight. As long as you squeeze out your last energy and power on reps 8-10, you're doing it right. Make sure to always do the last negative rep super slow, to empty the energy you have left. You mirin' brah?!
Routine detail
Mon
Full Body
Est. 42 min
4 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Tue
Legs / Calves
Est. 87 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Wed
Chest / Biceps
Est. 122 min
18 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Decline Fly
2 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Back
Est. 116 min
17 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Seated Row
2 Sets x 8 Reps
Sat
Shoulders / Triceps
Est. 157 min
22 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Cable Rear Lateral Raise
2 Sets x 8 Reps
Cable Front Raise
2 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Abs
Est. 0 min
0 exercises
This day is empty
Any
Extra dag
Est. 32 min
5 exercises
zottman barbell
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
