Chest and biceps – original zyzz routine | FitMetrics

Chest and biceps – original zyzz routine

8 Exercises

Required equipment

Dumbbell Musculation bench Olympic bar Dips bar Barbell Guided machines

Muscles

Shoulders Chest Triceps Biceps

Standard

Warm-up

Arm Circles View exercise

General shoulder joint warm-up to prepare for pressing movements and prevent injury.

60 Repetitions

Push-up View exercise

Activation of the chest, triceps, and deltoids before heavy sets.

10 - 15 Repetitions

Standard

Main

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 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 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 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 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 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.

View program

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