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
LOL this article from zyzz must be well-founded must… I appreciate the guy but the essential “supplement” was missing ;)