I geniuly hate my life, everybody hates me for some reason without even knowing me. everywhere i go im getting hated and treated like shit by others irl, i geniuly just don't know what to do anymore im surrounded by people who are all against me.
i don't understand why cant i just be treated normally like others
Monday: Chest/Biceps
Incline Dumbbell Press – 4 sets x 8-10 reps
Flat Barbell Bench Press – 3 sets x 8-10 reps
Incline Dumbbell Flye – 3 sets x 8-10 reps
Wide-Grip Dips – 3 sets x to failure
Barbell Curls – 3 sets x 8-10 reps
Preacher Curls – 3 sets x 8-10 reps (Drop sets: perform 8-10 reps, then cut the weight in half and perform another 8)
Review: This is a fairly standard high volume chest workout. As for biceps, there is no research to support the use of drop sets, though it probably isn’t going to hurt you. For complete biceps development, a supinating dumbbell curl should always be included.
Tuesday: Legs/Calves
Barbell Squats – 4 sets x 8-10 reps
Dumbbell Lunges – 3 sets x 8-10 reps
Leg Press – 3 sets x 8-10 reps
Leg Extensions – 3 sets x to failure
Leg Curls – 3 sets x 8-10 reps
Calves – Train on instinct by performing a few sets on a few different machines.
Review: A standard leg routine, though a structure calf training plan would probably be wise.
Wednesday: Back
Lat Pulldowns – 3 sets x 8-10 reps
Deadlifts – 4 sets x 8-10 reps
Bent Over Barbell Rows – 3 sets x 8-10 reps
One Arm Dumbbell Rows – 3 sets x 8-10 reps
Hyperextensions – 3 sets x 8-10 reps
Review: If you are already doing deadlifts to strengthen your lower back then hyperextensions are probably not necessary.
Thursday: Shoulders/Triceps
Overhead Dumbbell Press – 4 sets x 8-10 reps
Upright Rows supersetted w/ Lateral Raises – 3 sets x 8-10 reps
Front Raises – 3 sets x 8-10 reps
Lying Rear Delt Side Raises – 3 sets x 8-10 reps
Close-Grip Bench Press – 3 sets x 8-10 reps
Cable Pushdowns – 4 sets x 8-10 reps
Skullcrushers- 3 sets x 8-10 reps
Review: Upright rows are a dangerous exercise that puts the shoulder joint in a really bad position. I would recommend using the side lateral raises only.
There is also no need to perform direct front raises, as the anterior head of the shoulder is already hit very hard on all chest and shoulder presses. Almost all bodybuilders already have over-developed front delts which can actually cause an imbalance in the shoulder joint.
The triceps workout is fairly standard but a bit on the high volume side.
Saturday: Full Body
Deadlifts – 3 sets x 8-10 reps
Squats – 3 sets x 8-10 reps
Clean & Jerk – 3 sets x 8-10 reps
Overhand Chin Ups – 3 sets x 8-10 reps
Review: This is the unorthodox portion of the workout plan that I don’t really understand. Performing heavy squats and deadlifts twice per week is definitely overkill and is going to place a lot of stress on your lower back. The set of chin-ups randomly inserted here is also odd.
Cardio
Zyzz did not perform any cardio as he believed that weight training along with a proper diet was enough to burn fat and keep it off.
For the most part I would agree with this, though it does depend on the individual’s body type.
Naturally skinny guys can certainly get away without any cardio at all, while those on the naturally heavier side may need 2-3 sessions a week for optimal results.
Final Word On Zyzz Workout Routine
All in all, if you’re looking for a moderate intensity/high volume plan, Zyzz workout routine is a fairly straightforward approach.
It’s certainly not the type of plan that I would recommend to most people, but it’s not bad either.
Remember, just because a particular plan worked for Zyzz does not necessarily mean that it will be ideal for the majority of people.
It should also be noted that Zyzz had spoken openly about steroid use in his past. (Though this is not confirmed)
Steroids allow a person to effectively recover from much higher training volume and frequency, and natural trainees have to follow a different set of guidelines
