Get to know Zyzz's diet, training and supplementation

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

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

Below is the training plan used by Zyzz.

Monday ? chest and biceps

• Inclined 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
• Curl bicep on the bar ? 3 sets x 8-10 reps
• Curl concentrated on bench with bar ? 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
• Rowing with bar ? 3 sets x 8-10 reps
• Dumbbell paddle ? 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
• Front ? 3 sets x 8-10 reps
• posterior ? 3 sets x 8-10 reps
• Bench press short ? 3 sets x 8-10 reps
• Tricep extension on machine ? 4 sets x 8-10 reps
• Tricep with bar on forehead ? 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
• Lifts with weight ? 3 sets x 8-10 reps

Diet

Many daily meals (7) and plenty of protein.

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

Below is the diet used by Zyzz.

• Meal 1
• Boiled eggs
• Oat
• Protein shake

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

• Meal 3
• Tuna
• Spinach
• Integral Mass

Here would be the time for training and immediately after finishing I would drink a shake of whey protein.

• Meal 4
• Kangaroo meat
• Vegetables

• Meal 5
• Kangaroo steak or meat
• Brussels sprouts

• Meal 6
• Eggs
• Salmon

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

Supplements

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

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