Zinger Custom
General
Advanced
Machine strength
Plan Details
The Zinger Custom routine by musicjoey is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Can be an excellent Bulking program or utilized to help cut as well with some simple adjustments on reps/weight
Routine detail
Day 1
Chest/Back 1
Est. 75 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Arms/Shoulders
Est. 79 min
11 exercises
EZ Bar Curl
3 Sets x 10,8,6 Reps
Alternating Heel Touch
3 Sets x 10,8,6 Reps
Crunch
3 Sets x 10,8,6 Reps
Dumbbell Incline Curl
3 Sets x 10,8,6 Reps
Cable High Pulley Tricep Extension
3 Sets x 10,8,6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,6 Reps
Barbell Shrug
3 Sets x 10,8,6 Reps
Dumbbell Alternating Front Raise
3 Sets x 10,8,6 Reps
Barbell Shoulder Press
3 Sets x 10,8,6 Reps
Treadmill Running
1 Set
Day 3
Legs
Est. 75 min
12 exercises
Barbell Deep Squat
3 Sets x 10,8,6 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
Machine Leg Press
3 Sets x 10,8,6 Reps
Machine Calf Press
3 Sets x 10,8,6 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,6 Reps
Machine Leg Extension
3 Sets x 10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 10,8,6 Reps
Machine Hip Abduction
3 Sets x 10,8,6 Reps
Machine Hip Adduction
3 Sets x 10,8,6 Reps
Alternating Heel Touch
3 Sets x 25 Reps
Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 4
Chest/Back 2
Est. 97 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Arms/Shoulders 2
Est. 90 min
13 exercises
Barbell Curl (Close Grip)
3 Sets x 10,8,6 Reps
Alternating Heel Touch
3 Sets x 10,8,6 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10,8,6 Reps
Plank
3 Sets
Dumbbell Preacher Curl
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Row
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 10,8,6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,8,6 Reps
Cable Upright Row
3 Sets x 10,8,6 Reps
Dumbbell Reverse Fly
3 Sets x 10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Treadmill Running
1 Set
Day 6
Legs 2
Est. 95 min
11 exercises
Mountain Climber
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Stationary Bike
1 Set
