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    Zyzz Diet N Training 2009-10 (Old)

    Uploaded by

    Grudva
    The training plan focuses on high volume weight training with multiple sets of compound exercises targeting different muscle groups on specific days. Monday targets chest and biceps, Tuesday focuses on legs and calves, Wednesday is back, Thursday is shoulders and triceps, Friday is a rest day, and Saturday does a full body workout with compound lifts. The meal plan consists of 8 meals with an emphasis on lean proteins, whole foods, and supplements to support the high intensity training and provide 3800 calories and 400g of protein per day.

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    Zyzz Diet N Training 2009-10 (Old)

    Uploaded by

    Grudva
    2K views2 pages
    The training plan focuses on high volume weight training with multiple sets of compound exercises targeting different muscle groups on specific days. Monday targets chest and biceps, Tuesday focuses on legs and calves, Wednesday is back, Thursday is shoulders and triceps, Friday is a rest day, and Saturday does a full body workout with compound lifts. The meal plan consists of 8 meals with an emphasis on lean proteins, whole foods, and supplements to support the high intensity training and provide 3800 calories and 400g of protein per day.

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    ћирилица из нот дед !

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    zyzz diet n training 2009-10 (old)

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    The training plan focuses on high volume weight training with multiple sets of compound exercises targeting different muscle groups on specific days. Monday targets chest and biceps, Tuesday focuses on legs and calves, Wednesday is back, Thursday is shoulders and triceps, Friday is a rest day, and Saturday does a full body workout with compound lifts. The meal plan consists of 8 meals with an emphasis on lean proteins, whole foods, and supplements to support the high intensity training and provide 3800 calories and 400g of protein per day.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    2K views2 pages

    Zyzz Diet N Training 2009-10 (Old)

    Uploaded by

    Grudva
    The training plan focuses on high volume weight training with multiple sets of compound exercises targeting different muscle groups on specific days. Monday targets chest and biceps, Tuesday focuses on legs and calves, Wednesday is back, Thursday is shoulders and triceps, Friday is a rest day, and Saturday does a full body workout with compound lifts. The meal plan consists of 8 meals with an emphasis on lean proteins, whole foods, and supplements to support the high intensity training and provide 3800 calories and 400g of protein per day.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Training Plan – Train high volume. Train heavy. Train hard.

    Monday: Chest & Biceps


     4 sets of Incline Dumbbell Press, 8-10 reps
     3 sets of Bench Press, 8-10 reps
     3 sets of Incline Flies, 8-10 reps
     3 sets of Chest Dips until failure
     3 sets of Barbell Curls, 8-10 reps
     3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another

     Tuesday: Legs & Calves


     4 sets of Squats 8-10 reps
     3 sets of Lunges 8-10 reps
     3 sets of Leg Press 8-10 reps
     3 sets of Leg Extensions till failure
     3 sets of Leg Curls 8-10 reps
     Standing Calve raises, seated calve raises, mixed variations of high volume, high time-under-tension sets.

    Wednesday: Back
     3 sets of Lat Pulldowns 8-10 reps
     4 sets of Deadlifts 8-10 reps
     3 sets of Bent Over Rows 8-10 reps
     3 sets of Dumbbell Rows 8-10 reps
     3 sets of Hyperextensions 8-10 rep

    Thursday: Shoulders & Triceps


     4 sets of Shoulder Press, alternate with Barbell & Dumbbell every week 8-10 reps
     3 sets of Upright Rows super-setted with Lateral Raises 8-10 reps
     3 sets of front raises 8-10 reps
     3 sets of Lying Rear Deltoid Raises 8-10 reps
     3 sets of Close-Grip Bench Press 8-10 reps
     4 sets of Pulldowns 8-10 reps
     3 sets of Skull-crushers 8-10 rep

    Friday: Day Off:


     Catch up on sleep
     Maintain a relationship/get laid
     Go rock out with your c*ck out

    Saturday: Full Body Workout (Compound Lifts)


     3 sets of Deadlifts 8-10 reps
     3 sets of Squats 8-10 reps
     3 sets of Clean and Jerk 8-10 reps
     3 sets of Weighted Pull ups 8-10 rep

    Meal
    1. 6 whole boiled eggs, protein shake, 2 cups oatmeal
    2. Boiled chicken breast (300g), brown rice and broccoli
    3. Tuna in water (200g) spinach leaves, pasta (wholemeal)
    4. PWO (Post workout) shake, supplements as necessary (e.g. multivitamin)
    5. Stirfry with either kangaroo or beef (lean protein) and vegetables
    6. Lean protein (kangaroo or steak) and vegetables
    7. 4 eggs, scrambled, with salmon
    8. No-fat cottage cheese before bed

    Calorie estimate: 3800


    Protein estimate: 400g

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