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Zee Workout

This routine involves a 3 day split focusing on chest and back, quads, and biceps and triceps. Each day includes 3 exercises for the main muscle group done for 3 sets of 12-15 reps. Abdominal exercises are done daily in a giant set. Cardio is performed for 30 minutes after each workout session on an empty stomach.

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aggresssev
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182 views1 page

Zee Workout

This routine involves a 3 day split focusing on chest and back, quads, and biceps and triceps. Each day includes 3 exercises for the main muscle group done for 3 sets of 12-15 reps. Abdominal exercises are done daily in a giant set. Cardio is performed for 30 minutes after each workout session on an empty stomach.

Uploaded by

aggresssev
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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A Shredded Diesel

Routine

WORKOUTS
ays y d *3 1 da ON OFF on i t a rot
Chest And Abdominals

Cable Cross Over 3 Sets of 15 Incline smith machine press 3 Sets of 12-15 (Last Main Set is Drop Set) Hammer Strength Incline Press 2 Sets of 12-15 Pec Deck Flys 2 Sets of Failure Flat Dumbbell Bench Press 2 Sets of 12-15 Dumbbell Pull Over 2 Sets of 12-15 Back

Day 1

(Giant Set Combo All 3 Abs Exercise)

Crunches 3 Sets to Failure Hanging Leg Raises 3 Sets to Failures Cable Crunches 3 Sets to Failure 30min Cardio Stairs At Night Done On Empty Stomach (2 to 3 Hours After My Meal)

Day 2

Barbell Dead Lift Pull Ups Dumbbell Row Hammer Strength High Rows

3 3 2 2

Sets Sets Sets Sets

of to of of

8 Failure 12- 15 12-15

T-Bar Row 1 Set of drop set to failure Hammer Strength Pull Over 2 Sets to failure 30min Cardio Elliptical Incline Fast Walk At Night Done On Empty Stomach (2 to 3 Hours After My Meal)

Quads

Day 3

Leg Extensions 3 Sets of 12-15 Leg Press 3 Sets of 15-20 Squats 2 Sets of 12-15

(Main Set Is Drop Set) (Main Set Is Drop Set)

Close Stand Hack Squats 2 Sets of 15 Barbell Walking Lunges 2 Sets of 10 reps each leg

DAY OFF
Hamstring And Calfs

Day 1

Laying Leg curls Standing 1 Leg Curl Stiff Leg Dead Lift

3 3 2

Sets of 21s Sets to failure Sets of 12

Seated Calf Raises Standing Calf Raises

3 Sets to failure 3 Sets to failure

Traps And Abs

Day 2

Barbell Shrugs: 3 Sets to failure Dumbbell Over Head Press 3 Sets of 12-15 Dumbbell Side Raises 3 Sets of 12-15 (Last Main Set Is Drop Set) Front Barbell Reverse Raises 2 Sets of 12- 15 Behind The Neck Barbell Press 2 Sets of 12-15 Reverse Pec Deck Rear Delt 3 Sets of 15

Dumbbell Raises On A Bench Rear Delt 2 Sets of 15 Wide Grip Straight Barbell Up Right Row 2 Sets of 12 Crunches 3 Sets to failure Hanging Leg Raises 3 Sets to failure Cable Crunches 3 Sets to failure

30min Cardio Stairs At Night Done On Empty Stomach (2 to 3 Hours After My Meal)

Bicep And Triceps Cable Rope Push Downs 2 Sets to failure Wide Grip Straight Cable Bar Push Down 2 Sets to failure Dip Machine 3 Sets of 10 Close Grip Zig Zag Bar Extensions 2 Sets of 12 Super Sets with Close Grip Zig Zag Bar Press 2 Sets of 12 Dumbbell Curls 3 Sets of 6-8

Day 3

Hummer Strength Preacher Curls Spider Close Grip Zig Zag Curls Dumbbell Hammer Curl

30min Cardio Elliptical Incline Fast Walk At Night Done On Empty Stomach (2 to 3 Hours After My Meal)

3 Sets of 10-12 2 Sets of 12 2 Sets of 15

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