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Zyzz 5-day split

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Zyzz-inspired 5-day Split Routine 💪:

Kolbjørn LindbergBy Kolbjørn Lindberg
workoutworkout

Full Body day

exercise
Deadlift

3 sets x 12 reps

exercise
full squat

2 sets x 8 reps

exercise
bench press

2 sets x 8 reps

exercise
barbell seated overhead press

2 sets x 8 reps

exercise
shrug

2 sets x 8 reps

exercise
pull-up

2 sets

exercise
elbow dips

2 sets

workoutworkout

Back Day

exercise
bent over row

4 sets x 8 reps

exercise
pulldown

4 sets x 10 reps

exercise
cable seated row

4 sets x 10 reps

exercise
Pushdown

4 sets x 8 reps

exercise
dumbbell shrug

4 sets x 8 reps

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Shoulders and Triceps

exercise
barbell standing military press

4 sets x 8 reps

exercise
close-grip bench press

4 sets x 8 reps

exercise
dumbbell lateral raise

4 sets x 10 reps

exercise
dumbbell rear delt fly

3 sets x 10 reps

exercise
triceps pushdown

4 sets x 8 reps

exercise
Incline Triceps Extension

3 sets x 10 reps

exercise
Lying Single Extension

3 sets x 12 reps

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Leg and Calfs

exercise
full squat

4 sets x 8 reps

exercise
lever seated leg press

4 sets x 8 reps

exercise
lunge

3 sets x 8 reps

exercise
lever leg extension

3 sets x 15 reps

exercise
standing calf raise

5 sets x 15 reps

workoutworkout

Chest/Biceps

exercise
bench press

3 sets x 8 reps

exercise
incline bench press

3 sets x 8 reps

exercise
decline bench press

3 sets x 8 reps

exercise
chest dip

3 sets

exercise
barbell curl

3 sets x 8 reps

exercise
dumbbell seated curl

3 sets x 8 reps

exercise
preacher curl

3 sets x 8 reps

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