Z World

This is an advanced workout that isn’t for the weakened warrior. If you go to the gym to have fun, keep it pushing.

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Week 1

Week 2

Hip Adductor (Machine)

Hip Abductor (Machine)

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Day 1 Legs (Strength)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Day 2 Chest (Strength)

Pull-Up (Bodyweight)

Lateral Grip Pull Ups

Underhand Pull Ups

Deadlift (Barbell)

Wide Grip Bent Over Row

Single Arm Row (Dumbbell)

Hammer Curl

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Day 3 Back/Bi (Strength)

Military Press (Barbell)

Behind-the-Neck Push Press

Bradford Press

Shrug (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Bench Press (Close Grip)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Day 4 Shoulders/Tri (Strength)

Ballerina Squat

Deficit Step Back Lunge

Hack Squat

Hamstring Curl

Deficit Push Up

Day 6 Chest (Hypotrophy)

Rope Single Arm Tricep Extensions

Shoulders/Tri (Hypotrophy)

Back/Bi (Hypotrophy)

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