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
Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x8 reps	rest: 60s

Legs and Calves 5 exercises, 33 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Lying Leg Curls	3x8 reps	rest: 60s
Leg Extensions	3x8 reps	rest: 60s
Standing Dumbbell Calf Raise	3x8 reps	rest: 60s

Back 7 exercises, 45 mins

Barbell Bent Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Narrow Grip Lat Pull Down	3x8 reps	rest: 60s
Wide-Grip Rear Pull-Up	3x8 reps	rest: 60s
Hyperextensions - Back Extensions	3x8 reps	rest: 60s
Dumbbell One Arm Row	3x8 reps	rest: 60s
Seated Machine Row	3x8 reps	rest: 60s

Shoulders and Triceps 11 exercises, 1 hr 11 mins

Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternate Bent Over Reverse Fly	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Close Grip Bench Press	3x8 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x8 reps	rest: 60s
Close Triceps Pushup	3x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Rope Triceps Pushdown	3x8 reps	rest: 60s

Full Body 11 exercises, 2 hrs 19 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Bodyweight Standing Calf Raise	3x8 reps	rest: 60s
Barbell Full Squat	3x8 reps	rest: 60s
Crunches	3x75 reps	rest: 60s
Oblique Crunches	3x25 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Wide-Grip Rear Pull-Up	3x8 reps	rest: 60s
Running	0x0 reps	rest: 60s