Weekly Bodybuilding Workout Schedule



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Zyzz’s Bodybuilding Bible Page 1 Table of Contents Getting Aesthetic 7 Diet 13 Training 32 Supplements 48 Lifestyle 53 Keto Diet 56 Re-Evaluating Your Needs 59 Dealing with a Plateau 61 Advanced Training Techniques63 Conclusion 66 Zyzz’s Bodybuilding Bible Page 2 Section One Introduction Disclaimer While every effort has been made to ensure the information in this book is correct, you should consult a healthcare professional before undertaking any diet or exercise regime.. When do I take it Protein is generally needed at the following intervals: Zyzz’s Bodybuilding Bible Page 17 2am – Sleep Shake (Casein Protein) This shake allows your body to have the essential nutrients it needs to recover, and stops the risk of ‘running out’ during the middle of the night.. The best sources of good fats are these: - Olive Oil (It tastes like sunscreen, have something to chase it with) - All Nuts - The fat from Fish - Egg Yolk Zyzz’s Bodybuilding Bible Page 22 Bad Fats There are a variety of bad fats, but essentially most will fall into the categories of saturated fats, and trans-fats.. Zyzz’s Bodybuilding Bible Page 40 Sample Workout Monday Big Lifts Day: • Deadlifts – 4 Sets • Squats – 4 sets • Shrugs – 4 sets • Decline Benchpress – 4 sets Tuesday Chest Day: • Incline Dumbbell Press – 3 sets • Flat Bench Press – 3 sets • Dumbbell Press – 3 sets • Flyes – 4 sets • Incline Flyes – 4 sets Wednesday Lats + Abs Day: • Chinups – 5 sets • Bar Rows – 4 sets • T-Bar Rows – 4 sets • Hanging Leg Raises – 4 sets • Weighted Decline Crunches – 4 sets Zyzz’s Bodybuilding Bible Page 41 Thursday Deltoids: • Military Press – 4 sets • Lateral Raises – 4 sets • Bar Raise – 4 sets • Upright Rows – 3 sets Friday Triceps Day: • Weighted Dips – 4 sets • Cable Pulldowns – 4 sets • French Press – 3 sets • Skullcrushers – 3 sets Saturday Biceps Day: • Barbell Curls – 4 sets • Incline Dumbbell Curls – 4 sets • Dumbbell Curls to Hammer Curls upon fail – 3 sets Sunday Rest Day – You’ll need to recove




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