Shoulders and triceps – original zyzz routine
8 Exercises
Warm-up
Arm Circles
Mobilizes the shoulders and warms up the rotator cuff before presses and raises.
Set
1 : 60 Repetitions
Band Pull Apart
Upper-back activation and postural prep before shoulder work.
Set
1 : 15-20 Repetitions
· Rest time 30 seconds
Main
Dumbbell Military Press
Seated military press; Zyzz used it for shoulder power and aesthetics.
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
Dumbbell Upright Row
Zyzz often superset it with lateral raises for maximum pump (shoulders\/traps).
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
Dumbbell Lateral Raise
Zyzz’s favorite exercise for sculpting wide, aesthetic side delts; sometimes performed as a superset.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 45 seconds
Bent-Over Dumbbell Lateral Raise
Rear-delt work for balanced development and injury prevention.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 45 seconds
Close Grip Dumbbell Bench Press
Heavy triceps compound movement; Zyzz included it for arm mass and to finish off the chest.
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
Cable Rope Triceps Pushdown
Triceps isolation with peak contraction; Zyzz often went to failure on this exercise.
Set
1 : 10-12 Repetitions
· Rest time 1 minute
Set
2 : 10-12 Repetitions
· Rest time 1 minute
Set
3 : 10-12 Repetitions
· Rest time 1 minute
Set
4 : 10-12 Repetitions
· Rest time 45 seconds
This workout is part of a complete program.
View program