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Shoulders and triceps – original zyzz routine

8 Exercises

Intro

Required equipment
Elastic band Dumbbell Musculation bench Cable
Muscles
Shoulders Traps Triceps Chest
Standard
Warm-up
Arm Circles
Arm Circles View exercise
Mobilizes the shoulders and warms up the rotator cuff before presses and raises.
60 Repetitions
Band Pull Apart
Band Pull Apart View exercise
Upper-back activation and postural prep before shoulder work.
15 - 20 Repetitions
Standard
Main
Dumbbell Military Press
Dumbbell Military Press View exercise
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
Dumbbell Upright Row View exercise
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
Dumbbell Lateral Raise View exercise
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
Bent-Over Dumbbell Lateral Raise View exercise
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
Close Grip Dumbbell Bench Press View exercise
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
Cable Rope Triceps Pushdown View exercise
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.

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