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.
For twins, use some machines until failure, high repetitions.
Switch between barbell and dumbbells each week.
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.
Here would be the time for training and immediately after finishing I would drink a shake of whey protein.
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