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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
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Warm-up
Arm Circles
Arm Circles
General shoulder joint warm-up to prepare for pressing movements and prevent injury.
Set 1 : 60 Repetitions
Push-up
Push-up
Activation of the chest, triceps, and deltoids before heavy sets.
Set 1 : 10-15 Repetitions · Rest time 30 seconds
Main
Incline Dumbbell Press
Incline Dumbbell Press
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
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
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
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
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
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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