Workout Routines

What kind of workouts/exercises, rep ranges and how many sets did the aesthetics crew use to get big

Zyzz workout

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps

3 sets of Bench Press, 8-10 reps

3 sets of Incline Flies, 8-10 reps

3 sets of Chest Dips until failure

3 sets of Barbell Curls, 8-10 reps

3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps

3 sets of Lunges 8-10 reps

3 sets of Leg Press 8-10 reps

3 sets of Leg Extensions till failure

3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps

4 sets of Deadlifts 8-10 reps

3 sets of Bent Over Rows 8-10 reps

3 sets of Dumbell Rows 8-10 reps

3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

3 sets of front raises 8-10 reps

3 sets of Lying Rear Delt Raises 8-10 reps

3 sets of Close-Grip Bench Press 8-10 reps

4 sets of Pulldowns 8-10 reps

3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps

3 sets of Squats 8-10 reps

3 sets of Clean and Jerk 8-10 reps

3 sets of Weighted Pull ups 8-10 reps

Chestbrah's workout

Monday: Chest/Calves

3 sets of dumbbell press

4 sets of incline barbell bench press

3 sets of incline dumbbell fly's

3 sets of chest dips until failure (bodyweight)

4 sets of standing calve raises

3 sets of calve raises

Tuesday: Quads/Hamstrings

4 sets of squats

3 sets of leg press

3 sets of leg extensions (slow and strict)

4 sets of hamstring curls

3 sets of stiff legged deadlifts

Wednesday: Biceps/Triceps

3 sets of preacher curls

3 sets of standing dumbbell curls

4 sets of weighted chin-ups with belt

3 sets of tricep pull downs

3 sets of weighted tricep dips

3 sets of skull crushers supersetted with close-grip bench press

Thursday: Shoulders/Traps

Note: Traps are down on shoulder day rather than back day

3 sets of seated dumbbell shoulder press

3 sets of seated side L lateral raises

3 sets of front raises

3 sets of reverse dumbbell fly's

4 sets of upright rows

2 sets of shrugs with barbell

Friday: Back

3 sets of t-bar rows

4 sets of deadlifts

3 sets of bent over rows

3 sets of weighted wide-grip pull-ups

Philrayho's workout

Monday: Chest

Incline Dumbbell Flyes - 4×10

Incline Dumbbell Press - 4×10

Flat Barbell Press - 4×10

Cable Machine Flyes - 4×10

Tuesday: Triceps and Calves

Cable Rope Pulldowns - 4×10

Incline Skullcrushers - 4×10

V-bar Pulldowns - 4×10

Weighted Bench Dips - 4×10

Standing Calve Raises - 4×10

Seated Calve Raises - 4×10

Wednesday: Legs

Leg Extensions - 4×10

Squats - 4×10

Leg Press - 4×10

Lunges - walk 4 laps around the gym

Thursday: Delts and Abs

Machine Press - 4×10

Dumbell Press - 4×10

Bent-over Rear Cable Lateral Raises - 4×10

Seated Dumbbell Lateral Raises - 4×10

Bench Leg Raises - 5×10

Roman Chair Leg Raises - 5×10

Crunches till failure

Friday: Back

Pull-ups - 4×10

Deadlifts - 4×10

Bent-over Dumbbell Rows - 4×10

Hammer Strength Machine Pulldowns - 4×10

Bent-over Rear Cable Lateral Raises - 4×10

Supaturk's workout
Monday: Chest + Abs
Incline Dumbbells, 6-8 Reps
Flat Bench press - 6-8 Reps
Decline Bench Press - 6-8 Reps
cables (PEC TECK) - Decline, Flat, Incline, 3 sets each

Tuesday: Biceps and Triceps + Cardio
- Triceps
Skullcrushers - 3 Sets - 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets - 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls - 6 to 8 reps
Concentration Curls - 3 Sets - 6 to 8 reps
Hammer Curls - 3 sets - 6 to 8 reps

Wednesday: Back + Abs
Wide Grip pulldowns - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps
Inner Grip Pulldowns - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps
Inner Grip middle seated - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps
T Bar seated - 3 sets 8-10 Reps - Dropset to lower if cannot reach 10 reps

Thursday: Legs + Cardio
Squats - 6-8 Reps - 3 sets - Heavy
Leg Press - 8-10 Reps Slow and heavy
Leg raises - 6-10 Reps slow and heavy
Calve Raises - 8-10 Reps - Go Heavier if needed

Friday: Shoulders + Abs
Shoulder presses 8-10 Reps - Go heavier if needed
Dumbbell side Raises - 8-10 Reps - 3 sets
Arnie Presses Dumbells- 3 sets 8-10 reps
Military reverse presses 8-10 reps - 3 sets
Shrugs on machine 8-10 reps - 3 sets - go heavier if needed, dropset to 2 weights 20kg shrugs

Saturday: Biceps and Triceps + Cardio
- Triceps
Skullcrushers - 3 Sets - 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets - 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls - 6 to 8 reps
Concentration Curls - 3 Sets - 6 to 8 reps
Hammer Curls - 3 sets - 6 to 8 reps

Sunday: Traps + Calves + forearms + Abs
Shrugs on machine 8-10 reps - 3 sets - go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Calf Raises - 8-10 Reps - Go Heavier if needed

- Forearms
Side Hammer Curls - 8-10 Reps - 3 Sets
finger palm raises reverse - 8-10 Reps - 3 sets
pull downs with straight bar- 8-20 Reps - 3 Sets

- Calves
Donkey calve raises - 10 reps - 3 sets
Standing calve raises - 10 reps - 3 sets
Leg Press extensions - 10 reps - 3 sets

Babo's workout

Monday: Chest (8-10 reps per set)

Incline bench

Flat bench

Incline flies

Dips

Tuesday: Legs (8-10 reps) + Calves (15-20 reps)

Squats

Leg extensions superset with invisible chair on the wall

Hamstring curls

Lunges

Standing calf raises on smith machine superset with standing calf raises

Leg press calf raises superset with standing calf raises

Wednesday: Arms (8-12 reps)

Incline easy bar curls

Hammer curls

Standing curls on cables

Skull crushers superset with close grip bench

Triceps pull downs

Overhead triceps extensions with a dumbbell

Thursday: Shoulders (6-10 reps)

Shoulder press

Clean and press superset with dumbbell side delt raises

Front raises

Rear delt cable crossovers

Friday: Back (4-10 reps on dead lifts, 8-12 reps on the rest)

Dead lifts

Bent over rows

Pull ups with weighted belt

Seated upper back rows on smith machine