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zyzz back
General
Intermediate
Barbell
Plan Details
The zyzz back routine by earthisflat is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Chest bi
Est. 59 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Any
Chest bi B
Est. 60 min
6 exercises
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Any
Back tri B
Est. 58 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Any
zyz back
Est. 96 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Any
Leg should
Est. 66 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Any
Leg should A
Est. 66 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Any
Back tri
Est. 57 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Any
abs
Est. 142 min
8 exercises
Leg Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Treadmill Running
1 Set
Oblique Crunch
4 Sets x 8 Reps
