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Zyzz
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The Zyzz routine by LucaZyzz is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
ZYZZ BRAH
Routine detail
Mon
Push Day
Est. 57 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Tue
Pull Day
Est. 60 min
8 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Legs and Core Day
Est. 44 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Thu
Rest Day
Est. 0 min
0 exercises
This day is empty
Fri
Upper Body
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Sat
Lower Body
Est. 42 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
