Find out about Zyzz's diet, training and supplementation

Training is done 5 times a week, with the last day being a full body workout.

The sets per exercise are between 3 and 4 and the repetitions are between 8 and 10.

Below is the training plan used by Zyzz.

Monday ? Chest and biceps

• Incline chest press ? 4 sets x 8-10 reps
• Flat bench press ? 3 sets x 8-10 reps
• Slanted openings ? 3 sets x 8-10 reps
• Funds ? 3 sets x until failure
• Bicep curl on the bar ? 3 sets x 8-10 reps
• Concentrated curl on the barbell bench ? 3 sets x 8-10 reps (Sometimes with drop-set)

Tuesday ? Legs and calves

• Squat ? 4 sets x 8-10 reps
• Lunges ? 3 sets x 8-10 reps
• Press ? 3 sets x 8-10 reps
• Leg Extension ? 3 sets x until failure
• Leg Curl ? 3 sets x until failure

For twins, use some machines until failure, high repetitions.

Wednesday ? Back

• Pulldown machine ? 3 sets x 8-10 reps
• Dead weight ? 4 sets x 8-10 reps
• Barbell row ? 3 sets x 8-10 reps
• Dumbbell row ? 3 sets x 8-10 reps
• Hyperextensions? 3 sets x 8-10 reps

Thursday ? Shoulders and triceps

• Shoulder press ? 4 sets x 8-10 reps

Switch between barbell and dumbbells each week.

• High row in superseries with Sides ? 3 sets x 8-10 reps
• Frontals ? 3 sets x 8-10 reps
• Later? 3 sets x 8-10 reps
• Bench press short catch ? 3 sets x 8-10 reps
• Tricep extension on the machine ? 4 sets x 8-10 reps
• Triceps with overhead bar ? 3 sets x 8-10 reps

Saturday? Full body

• Dead weight ? 3 sets x 8-10 reps
• Squat ? 3 sets x 8-10 reps
• Olympic lifting? 3 sets x 8-10 reps
• Weight lifts ? 3 sets x 8-10 reps

Diet

Many meals a day (7) and with plenty of protein.

After training, no more carbohydrates are consumed during the day.

Below is the diet used by Zyzz.

• Meal 1
• Boiled eggs
• Oat
• Protein shake

• Meal 2
• Cooked chicken breast
• Broccoli
• Brown rice

• Meal 3
• Tuna
• Spinach
• Whole Pasta

This would be the time for training and immediately after finishing I would drink a smoothie whey protein.

• Meal 4
• Kangaroo meat
• Vegetables

• Meal 5
• Steak or kangaroo meat
• Brussels sprouts

• Meal 6
• Eggs
• Salmon

• Meal 7? 10mins before bed
• Fat-free cottage cheese

Supplements

• Hydrolyzed whey protein
• Fish oil
• Animal Pak? Multivitamin
• Xtend? BCAA's
• Zinc
• Magnesium
• Vitamin C
• Green Tea
• Pre workout
• Thermogenic

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