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Chest and biceps – original zyzz routine

8 Exercises

Intro

Required equipment
Dumbbell Musculation bench Olympic bar Dips bar Barbell Guided machines
Muscles
Shoulders Chest Triceps Biceps
Standard
Warm-up
Arm Circles
Arm Circles View exercise
General shoulder joint warm-up to prepare for pressing movements and prevent injury.
60 Repetitions
Push-up
Push-up View exercise
Activation of the chest, triceps, and deltoids before heavy sets.
10 - 15 Repetitions
Standard
Main
Incline Dumbbell Press
Incline Dumbbell Press View exercise
Zyzz’s favorite exercise for targeting the upper chest and building a complete aesthetic torso.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 1 minute
Set 4: 8 - 10 Repetitions Rest time : 1 minute
Barbell bench press
Barbell bench press View exercise
Works overall strength and chest volume; Zyzz favored incline pressing but included flat bench to round things out.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 1 minute
Incline Dumbbell Chest Fly
Incline Dumbbell Chest Fly View exercise
Maximum stretch and chest isolation for the extreme pump (“skin-tearing pump”) sought by Zyzz.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 45 seconds
Parallel Bar Dips
Parallel Bar Dips View exercise
Performed to muscular failure according to Zyzz; emphasizes the lower chest and triceps.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 1 minute
Wide Bar Biceps Curl
Wide Bar Biceps Curl View exercise
Zyzz used barbell curls to build overall biceps mass and aimed for progressive overload.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 45 seconds
Preacher curl machine
Preacher curl machine View exercise
Zyzz added a drop set on the last set: reduce the weight by half and do about 8 more reps to failure to shock the muscle. Read more
Zyzz added a drop set on the last set: reduce the weight by half and do about 8 more reps to failure to shock the muscle.
Set 1: 8 - 10 Repetitions Rest time : 1 minute
Set 2: 8 - 10 Repetitions Rest time : 1 minute
Set 3: 8 - 10 Repetitions Rest time : 45 seconds

This workout is part of a complete program.

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