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Workout Routine
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Zyzz full week plan
by Veee
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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Workouts
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Monday(chest/biceps)
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
4
100% TM
25 lbs
10
100 sec
incline bench press
4×10
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
bench press
3×10
Start
in App
Inclined dumbbell fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
Inclined dumbbell fly
3×10
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
dip
3×10+
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
curl
3×10
Start
in App
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
50% TM
75 lbs
8
100 sec
preacher curl
4 sets
Start
in App
Tuesday (legs/calfs)
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
100% TM
150 lbs
10
100 sec
squat
4×10
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
lunge
3×10
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 lbs
10
100 sec
leg press
3×10
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
leg extension
3×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
leg curl
3×10
Start
in App
Wednesday (back)
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
lat pulldown
3×10
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
100% TM
150 lbs
10
100 sec
deadlift
4×10
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
bent over row
3×10
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
dumbbell row
3×10
Start
in App
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
100 sec
2
100% TM
110 lbs
10
100 sec
3
100% TM
110 lbs
10
100 sec
Hyperextensions
3×10
Start
in App
Thursday(shoulders/triceps)
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
4
100% TM
150 lbs
10
100 sec
seated shoulder press
4×10
Start
in App
upright row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
upright row
3×10
Start
in App
front raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
front raise
3×10
Start
in App
Lying rear delt raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
Lying rear delt raises
3×10
Start
in App
Close grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
Close grip bench press
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
100 sec
2
100% TM
45 lbs
10
100 sec
3
100% TM
45 lbs
10
100 sec
4
100% TM
45 lbs
10
100 sec
lat pulldown
4×10
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10
100 sec
skull crushers
3×10
Start
in App
Saturday(full body)
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
deadlift
3×10
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
squat
3×10
Start
in App
clean and jerk
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
100 sec
3
100% TM
150 lbs
10
100 sec
clean and jerk
3×10
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
pullup
3×10
Start
in App