Zyzz Workout

Only available on StudyMode
  • Topic: Barbell, Weight training exercises, Bench press
  • Pages : 2 (413 words )
  • Download(s) : 121
  • Published : February 11, 2013
Open Document
Text Preview
Monday: Chest/Biceps
Incline Dumbbell Press, 4 sets x 8-10 reps
Bench Press 3 sets x 8-10 reps
Incline Flyes 3 sets x 8-10 reps
Chest Dips 3 sets to failure
Barbell Curls 3 sets x 8-10 reps
Preacher Curls 3 sets x 8-10 reps, stripping the weight to half then forcing out another 8 reps  
Tuesday: Legs/Calves
Squats 4 sets x 8-10 reps
Lunges 3 sets x 8-10 reps
Leg Press 3 sets x 8-10 reps
Leg Extensions 3 sets to failure
Leg Curls 3 sets x 8-10 reps
Calf raise machine 3 sets to failure
Wednesday: Back
Lat Pulldowns 3 sets x 8-10 reps
Deadlifts 4 sets x 8-10 reps
Bent Over Rows 3 sets x 8-10 reps
Dumbell Rows 3 sets x 8-10 reps
Hyperextensions 3 sets x 8-10 reps
 
Thursday: Shoulders/Triceps
Shoulder Press 4 sets of 8-10 reps (alternate each set with a Barbell/Dumbbell) Upright Rows supersetted with Lateral Raises 3 sets x 8-10 reps Front raises 3 sets x 8-10 reps
Lying Rear Delt Raises 3 sets x 8-10 reps
Close-Grip Bench Press 3 sets x 8-10 reps
Pulldowns 4 sets x 8-10 reps
Skullcrushers 3 sets x 8-10 reps
 
Saturday: Full Body
Deadlifts 3 sets x 8-10 reps
Squats 3 sets x 8-10 reps
Clean and Jerk 3 sets x 8-10 reps
Weighted Pull ups 3 sets x 8-10 reps
 
Zyzz’s Favourite Exercises
The Deadlift – done properly and weekly, this will be an important exercise when it comes to your transformation. Deadlifts are a multi-joint/compound exercise that targets the lower back, glutes and hamstrings. Lateral Raises target the delts (shoulders) adding width to your upper frame. Push through the pain with this isolation exercise to make your waist look smaller. Incline Dumbell Chest Press. Dumbbells (rather than a barbell) permit a greater range of movement and thus stretch and exertion of the working muscle (pecs) If you’re seeking to add size to your pecs – you can’t go past this exercise. So there you have it. A snapshot of Zyzz’s Workout. Combine Zyzz’s workout programme with his diet and supplements as well as rest, and soon people will be...
tracking img