Workout Routine

Zyzz - home routine

by YeTuna

Dumbbell edition

Workouts

Monday - Chest/Calves

push-ups

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

push-ups

3 sets

Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
10
120 sec
3
65% TM
10
120 sec
4
75% TM
10
120 sec

Dumbbell Press

4 sets

Incline Dumbbell Flies

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
65% TM
10
120 sec
3
80% TM
10
120 sec

Incline Dumbbell Flies

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
15 +
amrap
120 sec
2
75% TM
15 +
amrap
120 sec

Standing Calf Raise

2 sets

Donkey Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec

Donkey Calf Raise

2 sets

Chest Dip

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

Chest Dip

3 sets

Tuesday - Legs

Goblett Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
65% TM
10
120 sec
3
70% TM
10
120 sec
4
75% TM
10
120 sec

Goblett Squat

4 sets

Dumbbell Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15 +
amrap
120 sec
2
100% TM
15 +
amrap
120 sec
3
100% TM
15 +
amrap
120 sec

Dumbbell Hip Thrust

3 sets

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Thursday - Shoulders

Dumbbell Military Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
65% TM
10
120 sec
3
75% TM
10
120 sec
4
85% TM
10
120 sec

Dumbbell Military Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
60% TM
10
120 sec
3
70% TM
10
120 sec
4
80% TM
10
120 sec

lateral raise

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
75% TM
10
120 sec
3
85% TM
10
120 sec

upright row

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
70% TM
10
120 sec
3
75% TM
10
120 sec

front raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
75% TM
10
120 sec
3
80% TM
10
120 sec

rear delt fly

3 sets