Aziz Sergeyevich Shavershian was born on 24 March 1989. Widely known by his internet signature, Zyzz, Shavershian was a Russian by birth. However, he was known as an Australian bodybuilder, dancer, personal mentor, trainer, model, and worked as a stripper part-time. Zyzz (spelled Z-Y-Z-Z, NOT “ZIZZ”) was a bodybuilding poster guy for Lean-Mass Style. He was the ideal person that “gym rats” needed to be – which gave birth to the Zyzz workout.
In 2011, Zyzz died in a sudden heart attack inside a sauna in Thailand. It shocked the bodybuilding workout world, and a pack of online groups even had begun to think about whether it was an abduction or not.
The Zyzz workout design consists of short, intense, and loaded compound movements like benching, squatting, dead lifts, etc. Aziz Shavershian’s body was built on a foundation other than drugs. It required self commitment, dieting, hard work, and preparing to gain Zyzz-level style.
Here is the detailed workout plan of Zyzz for your better understanding.
Zyzz workout plan Part 1: The diet of Fat Shredding –
- Ditching of soft & soda drinks. Only have green tea & fresh water.
- No sugar & no candy.
- Definitely avoid McDonald’s and others fast food places.
Eat Big, Eat Clean, Eat Often
Zyzz wasn’t into much cardio and credits his physical make-up to a restrained eating routine alone. That is awesome news for some of you all if you don’t like running, cycling, or anything that won’t include sitting down. You’ll be satisfied to know you don’t need to perform running 10 miles a day to get the Zyzz body you desire. However, adding in some cardio for a healthier heart will not hurt.
Zyzz wasn’t a fan of cardio because he was an ectomorph by nature and was presumably consuming lots of calories. To him, cardio was only a misuse of consumed calories.
This menu is posted by Zyzz himself as follows:
– 6 full boiled eggs, protein, and oatmeal of 2 cups.
– Chest of a boiled chicken (300g), brown colored rice, and broccoli.
– Tuna (200g), spinach leaves, and pasta.
– A post-workout shake, multivitamin supplements, and so on.
– Stir-fry with either kangaroo or beef and vegetables.
– Kangaroo or steak and vegetables.
– 4 eggs scrambled along with salmon.
– No fat curds or cheese before going to bed.
Estimated Calorie: 3800 and Estimated Protein: 400g.
The three wings of a Zyzz workout training program:
- Run with how your body feels instead of copying paper written instructions.
- Try to visualize your target goals inside your mind and dispose all negativity from your brain.
- It’s your determination, hard work, dedication, and willpower that you will achieve and reach to your desired target goals by hook or by crook no matter what the difficulties or how many hardships you have gone through.
Preparing preparations and Planning
Monday: Chest and Biceps
– Incline Dumbbell Press of 4 sets, 8-10 reps each
-Bench Press of 3 sets, 8-10 reps each
-Incline Flies of 3 sets, 8-10 reps each
-Chest Dips until exhausted or roughly 3 sets
-Barbell Curls: 3 sets, 8-10 reps each
-Preacher Curls of three sets, 8-10 reps each, at that point of dropping the half weight, and wait to push for the next one.
Tuesday: Legs and Calves
-Squats of four sets, 8-10 reps
-Lunges of three sets, 8-10 reps
-Leg Press of three sets, 8-10 reps
-Leg Extensions until failure of 3 sets
-Leg Curls of three sets, 8-10 reps
– Raises of Standing Calves, calve situated raises, high volume of blended variety.
Wednesday: Back
-Lat Pulldowns of three sets, 8-10 reps
-Deadlifts: four sets, 8-10reps
-Bent Over Rows of three sets 8-10 reps
-Dumbell Rows: three sets 8-10 reps
-Hyperextensions of three sets 8-10 rep
Thursday: Triceps and Shoulders
-Shoulder Press: four sets – interchange with Barbell and Dumbell consistently 8-10 reps on every week.
-Upright Rows: three sets, 8-10 reps
-Front Raises of three sets 8-10 reps
– Lying Rear Delt Raises of three sets, 8-10 reps
-Close-Grip Bench Press of three sets 8-10 reps
-Pull Downs of four sets 8-10 reps
-Skull-Crushers of three sets 8-10 rep.
Friday: A complete Day Off
Saturday: A Complete Full Body Workout
-Deadlifts of three sets 8-10 reps
– Squats of three sets 8-10 reps
– Clean and Jerking of three sets 8-10 reps
– Weighted Pull Ups: three sets, 8-10 reps
Analysis of the workout-
It’s an extremely prepared training program. It is a 5-day splitted program including a full-body Saturday Zyzz workout.
Join it with the eating arrangement and you will see why we’re talking 3800 – 4000 calories every day. The body needs that fuel. Prepare seriously, prepare hardily, and keep a positive perspective. On the off chance that you would require some Zyzzspiration, grab some dance music.
Actually, we surmise that chopping down this routine to a four day split is sufficient. Keep in mind, Zyzz had some concoction enabled which certainly allowed him to run a preparation program this extraordinary. While you can do it without the split, this may be counterproductive. However, it is highly recommended, particularly if you have a day long work schedule. Zyzz’s exceptional workout routine is best for a full-time weightlifter.
