Workout Routine

Free

Zyzz - home routine

by YeTuna

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Dumbbell edition

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday - Chest/Calves

push-ups

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

push-ups

3×10

Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
120 sec
2
60% TM
15 lbs
10
120 sec
3
65% TM
16 lbs
10
120 sec
4
75% TM
19 lbs
10
120 sec

Dumbbell Press

4×10

Incline Dumbbell Flies

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
120 sec
2
65% TM
16 lbs
10
120 sec
3
80% TM
20 lbs
10
120 sec

Incline Dumbbell Flies

3×10

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
15 +
amrap
120 sec
2
75% TM
19 lbs
15 +
amrap
120 sec

Standing Calf Raise

2×15+

Donkey Calf Raise

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec

Donkey Calf Raise

2×15+

Chest Dip

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Chest Dip

3×10+

Tuesday - Legs

Goblett Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
120 sec
2
65% TM
16 lbs
10
120 sec
3
70% TM
18 lbs
10
120 sec
4
75% TM
19 lbs
10
120 sec

Goblett Squat

4×10

Dumbbell Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
15 +
amrap
120 sec
2
100% TM
25 lbs
15 +
amrap
120 sec
3
100% TM
25 lbs
15 +
amrap
120 sec

Dumbbell Hip Thrust

3×15+

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Thursday - Shoulders

Dumbbell Military Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
120 sec
2
65% TM
16 lbs
10
120 sec
3
75% TM
19 lbs
10
120 sec
4
85% TM
21 lbs
10
120 sec

Dumbbell Military Press

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
120 sec
2
60% TM
15 lbs
10
120 sec
3
70% TM
18 lbs
10
120 sec
4
80% TM
20 lbs
10
120 sec

lateral raise

4×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
120 sec
2
75% TM
19 lbs
10
120 sec
3
85% TM
21 lbs
10
120 sec

upright row

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
120 sec
2
70% TM
18 lbs
10
120 sec
3
75% TM
19 lbs
10
120 sec

front raise

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
10
120 sec
2
75% TM
19 lbs
10
120 sec
3
80% TM
20 lbs
10
120 sec

rear delt fly

3×10