Back and legs – original zyzz routine | FitMetrics

Back and legs – original zyzz routine

8 Exercises

Required equipment

Olympic bar Barbell Guided machines

Muscles

Quadriceps Glutes Hamstrings Back Calves

Standard

Warm-up

Squat without equipment View exercise

Joint preparation and quadriceps activation before squats and presses.

15 - 20 Repetitions

Cat-Cow View exercise

Spinal mobilization and back activation before deadlifts and rows.

60 Repetitions

Standard

Main

Barbell deadlift View exercise

Zyzz’s favorite exercise for developing the entire posterior chain and overall power; he pushed to controlled failure on the last sets. Read more

Zyzz’s favorite exercise for developing the entire posterior chain and overall power; he pushed to controlled failure on the last sets.

Set 1: 8 - 10 Repetitions Rest time : 2 minutes

Set 2: 8 - 10 Repetitions Rest time : 2 minutes

Set 3: 8 - 10 Repetitions Rest time : 2 minutes

Set 4: 8 - 10 Repetitions Rest time : 1 minute

Barbell Bent-Over Row View exercise

Builds back thickness and complements pull-ups/lat pulldowns for an aesthetic V-taper.

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-Grip Lat Pulldown View exercise

Zyzz consistently included a vertical pull in his back routine to widen the upper body.

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

Classic Squat View exercise

A cornerstone of his leg day; Zyzz considered the squat essential for overall development.

Set 1: 8 - 10 Repetitions Rest time : 2 minutes

Set 2: 8 - 10 Repetitions Rest time : 2 minutes

Set 3: 8 - 10 Repetitions Rest time : 2 minutes

Set 4: 8 - 10 Repetitions Rest time : 1 minute

Leg Press View exercise

Complements the squat with a different angle; often performed to failure on the last set.

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

Calf Raises View exercise

Zyzz did several high-rep sets to failure to build his calves.

Set 1: 12 - 15 Repetitions Rest time : 1 minute

Set 2: 12 - 15 Repetitions Rest time : 1 minute

Set 3: 12 - 15 Repetitions Rest time : 1 minute

Set 4: 12 - 15 Repetitions Rest time : 45 seconds

This workout is part of a complete program.

View program

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