Get to know Zyzz's diet, training and supplementation

The workout is done 5 times a week, the last day of which is a full body workout.

The series per exercise are between 3 and 4 and the repetitions 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 series 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 repetitions (Sometimes with drop-set)

Tuesday - Legs and Twins

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

For twins, use some machines until failure, loud 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 repetitions

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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
• Hindquarters - 3 sets x 8-10 repetitions
• Bench press short - 3 sets x 8-10 reps
• Three-way extension on the machine - 4 sets x 8-10 reps
• Triceps with forehead barbell - 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

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Diet

Many daily meals (7) and with 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 take 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
• cottage cheese without fat

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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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