The Zyzz Workout

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RATING: 75 (FROM 13 JEFIT MEMBERS)

4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is designed and used by Zyzz, and is designed for Bulking and becoming Aesthetic.

Chest and Biceps 6 exercises, 40 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Legs and Calves 5 exercises, 33 mins

Back 7 exercises, 45 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s

Shoulders and Triceps 11 exercises, 1 hr 11 mins

Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Tricep Push-Up	3x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Full Body 11 exercises, 2 hrs 19 mins