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Zyzz's Weekly Workout Routine

The document outlines a sample workout routine split across 4 days per week focusing on different muscle groups each day. Monday is chest and biceps, Tuesday is legs and calves, Wednesday is back, and Thursday is shoulders and triceps. There is also a full body workout on Saturday. Each day includes 3-4 exercises per muscle group consisting of 3-4 sets of 8-10 reps along with some exercises taken to failure.

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Gabriel Mendoza
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968 views1 page

Zyzz's Weekly Workout Routine

The document outlines a sample workout routine split across 4 days per week focusing on different muscle groups each day. Monday is chest and biceps, Tuesday is legs and calves, Wednesday is back, and Thursday is shoulders and triceps. There is also a full body workout on Saturday. Each day includes 3-4 exercises per muscle group consisting of 3-4 sets of 8-10 reps along with some exercises taken to failure.

Uploaded by

Gabriel Mendoza
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Zyzz's Sample Routine

ZYZZS SAMPLE ROUTINE MONDAY: CHEST/BICEPS

4 sets of Incline Dumbbell Press, 8-10 reps 3 sets of Bench Press, 8-10 reps 3 sets of Incline Flies, 8-10 reps 3 sets of Chest Dips until failure 3 sets of Barbell Curls, 8-10 reps 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

TUESDAY: LEGS/CALVES
4 sets of Squats 8-10 reps 3 sets of Lunges 8-10 reps 3 sets of Leg Press 8-10 reps 3 sets of Leg Extensions till failure 3 sets of Leg Curls 8-10 reps

(Calves are self-explanatory; just use some of the machines till failure, a lot of reps, feel the burn.)

WEDNESDAY: BACK
3 sets of Lateral Pull-downs 8-10 reps 4 sets of Deadlifts 8-10 reps 3 sets of Bent Over Rows 8-10 reps 3 sets of Dumbbell Rows 8-10 reps 3 sets of Hyperextensions 8-10 reps

THURSDAY: SHOULDERS/TRICEPS
4 sets of Shoulder Press, alternate with Barbell & Dumbbell every week 8-10 reps 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps 3 sets of front raises 8-10 reps 3 sets of Lying Rear Deltoid Raises 8-10 reps 3 sets of Close-Grip Bench Press 8-10 reps 4 sets of Pull-downs 8-10 reps 3 sets of Skullcrushers 8-10 reps

SATURDAY: FULL BODY


3 sets of Deadlifts 8-10 reps 3 sets of Squats 8-10 reps 3 sets of Clean and Jerk 8-10 reps 3 sets of Weighted Pull-ups 8-10 reps

ZYZZ’S SAMPLE ROUTINE MONDAY: CHEST/BICEPS  4 sets of Incline Dumbbell Press, 8-10 reps  3 sets of Bench Press, 8-10 r

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