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zyzz back - JEFIT

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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 Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 8 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Any

Leg should

Est. 66 min

7 exercises

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Any

Leg should A

Est. 66 min

7 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Any

Back tri

Est. 57 min

6 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Any

Chest bi B

Est. 60 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Any

Back tri B

Est. 58 min

6 exercises

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Any

zyz back

Est. 96 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Any

abs

Est. 142 min

8 exercises

Leg Raise Demonstration

Leg Raise

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 8 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

4 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 8 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 8 Reps