March 26th Legzzzz Two

Adductors

Abductors

Bulgarian DB Lunges  

Glute Kickbacks

BB Buckets

Seated Calf Raises

Standing Calf Raises

Pull ups and Abzzzzz between exercises 

August 22nd

???????

Tuesday September 6th

Bench 4/8

Incline DB Press 8/MAX

Wide Lat Pulldowns 8/MAX

Pec Deck 8/MAX

Pullups 8/MAX

Bar Ab WoRk - 12 minutes 

July 12th

REST

 




June 29th 

Full Body Stretch 

DB Shrugs

Plate Shoulder Raises

Preacher Bar Curls

Goblet Squats

Bodyweight Squats

Running in Place

HeLLAH Ab Variations 

Flipped cardz for Pushups between exercises






Wednesday 

2 mile run

Leg Extensions 5/25

BB Squats 5/12

DB Split Squats 5/10

Leg Press 5/20

Walking Lunges 50

Stiff Legges Deadlifts 5/8

Standing Single Leg Curls 5/8

Reverse BB Lunges 5/12

Lying Leg curls  5/10

July 3rd

DB Shrugs

DB Hammerz

Double DB Rows

DB Seated Shoulder Press

Jogging in Place 

Jumping Jacks 

Bodyweight Squats

Flipped cardz for Pushups (1 deck) between exercises

Playground/Bar WoRk - Pull Ups and Abzzzz 



March 27th Biceps

Standing DB Curls

DB Hammers

Incline DB Curls 

21zzzz

Cable Curls

DB Reverse Curls

BB Curls

Flipped 10 cards for push-ups between each exercise  

Day Twelve 

Rest

March 25th Back

Chin Ups

Reverse Pull Ups

Close Grip Pulldowns 

Seated Cable Rope Rows

DB Rows

BB Rows

Hyperextensions

Flipped 10 cards for push-ups between each exercise

(whole deck = 432) and HeLLAH Abzzzzzzzzz

New Workout

(started January 27, 2017 and will end March 3rd)

July 2nd

Flipped cardz for Pushups (2 decks - 864)

Bodyweight Squats

Bodyweight Squats with DB Front Raises

A quick mile run

Log Lever Work

Log Incline Pushups

Pull Ups and Abzzzz on Tree Branch 



Day Nine 

DB Deadlifts 4/8

8/20/10

DB Lat Raises

Incline DB Biceps Curls

Double DB Kickbacks

Rear Delt Raise

DB Hammer Curls

Cable Pressdowns 


May 20th - June 22nd

7 Exercises / 7 Sets / MAX Reps

 OFF DAYS WILL BE SPORADIC 

Saturday 

3 mile run

Leg Extensions 5/25

BB Squats 5/12

DB Split Squats 5/10

Leg Press 5/20

Walking Lunges 50

Stiff Legges Deadlifts 5/8

Standing Single Leg Curls 5/8

Reverse BB Lunges 5/12

Lying Leg curls  5/10

Jan 11th 

Friday

2 Mile Run 

Cable Flys 4/20

Incline DB Press 5/12

Weighted Chest Dips 5/12

Incline DB Flys 5/12

Decline Chest Press 3/12

Pushups 3/MAX

Cable Flys 2 drop sets


The New Seven

(7 exercises / 7 sets / MAX reps)

(4 on 1 off / 3 on 1 off)

​(August 21st - September 24th)

ZIZFITNESS Latest News

March 21st Shoulders

DB Lat Raises

DB Front Raises

Arnold Press

Seated Machine Shoulder Press

Low Cable Pulleys

Standing DB Press

Bent Over Lat Raises

Flipped 10 cards for push-ups between each exercise

(whole deck = 432)

ZIZ 

Day Three

DB Deadlifts 4/6

8/20/10 

DB Lat Raise

Incline DB Biceps Curl

DB Double Kickbacks

DB Hammer Curls

Cable Pressdowns

March 28th - Personal Day OFF

March 17th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 132

 Bodyweight Squats - 60

Wall Squats - 5 MAX Time

Abzzzzzzzzzz - Hella

July 8th

Walk to the Beach 

Jogging on the beach

Bodyweight Squats

Bodyweight Pulse Squats

Lunges

Jumping Jacks 

Running in Place

Log Lever WoRk

Flipped cardz for Pushups (1 deck)

 




Day Eleven

DB Deadlifts 4/8

8/20/10

DB Incline Press

Wide Lat Pulldowns

Pec Deck

Seated Cable Rows

DB Flyes

Double DB Rows 

​Smiley Abz

July 11th

 Goblet Squats

Standing Shoulder Press

Bodyweight Squats

Plate Shoulder Raises

DB Combo Press Raises

Plank Pushups Combo

Crunches

​Flipped cardz for Pushups (1 deck) between exercises


 




August 21st

Shoulders

Seated DB Press

Arnold Press

DB Front Raises

DB Lat Raises

Cable Pulls

Leaning DB Lat Raises

Seated DB Lat Raises


June 30th 

Full Body Stretch

Seated DB Press

Seated DB Shrugs

Bent Over Reverse BB Rows

DB Front Raises

DB Obliques

BB Deadlift

Flipped cardz for Pushups between exercises









Next Up - The Aziz Shango Workout

(March 13th to March 17th - Bodyweight)

(March 18th - March 19th - Walking and Stretching)


​Wednesday September 7th

DB Lat Raises 3/MAX

DB Shrugs 5/MAX

Seated DB Press 4/MAX

Seated Cable Rows 4/MAX

Cable Lat Pulleys 4/MAX

Machine Shoulder Press 4/MAX

​Abzzzzzzzzzzz

March 31st - April 4th

 Personal Days OFF

July 14th

DB Curls

DB Lat Raises

DB Front Raises

DB Obliques

DB Punches

DB Kickbacks

DB Hammerz

Crunches

Heel Touches

Tread Dips and Abzzzzzzz

Flipped cardz for Pushups (1 deck)

Walk to the Beach 



 




March 21st - April 9th

7 Exercises / 7 Sets / MAX Reps

 OFF DAYS WILL BE SPORADIC 

July 5th

Bodyweight Squats

Jumping Jacks

Burpees (bruuuuuuuuuh)

​Jogging in Place

Chin Upz

Reverse Grip Pull Upz

Smiley Abzzzzz

Hanging Leg Raises

Hanging Knee Raises

Flipped cardz for Push Upz (1 deck) between exercises


Day Four

BB Bench 4/8

8/20/10

Mountain Climbers

Kettlebell Swings

Pushups

Underhand Grip Lat Pulldowns

DB Flyes

Double DB Rows

Bicycles 

June 25th - July 14th

 Return to the Mother WoRkout

(NO OFF DAYS)

June 27th 

DB Rows

DB Shrugs

DB Curls

Goblet Squats

Bent-Over DB Rows

Bodyweight Squats

Bench Press

Flipped cardz for Pushups between exercises

1.75 mile run, sprints and bodyweight squats on the beach






Transformations

June 28th 

DB Front Raises 

DB Lat Raises

DB Kickbacks

DB Shrugs DB Hammerz Combo

Seated DB Curls

Seated DB Shoulder Press

Bodyweight Squats

HeLLAH Abzzzzzzzzzz

Flipped cardz for Pushups between exercises

(2 decks)

Full Body Stretch (NEED TO DO THIS MORE)

3.01mile run 






Day Two

Burpee 8/20/10

Sprint 10/12/48

June 26th 

DB Rows

DB Shrugs

DB Curls

DB Hammerz

DB Step Upz

DB Calf Raises

45z

Bench Abzzzzzzz​

Flipped 2 decks for Pushups between exercises 

1.5 mile run, Jumping Jacks and High Knees



June 25th 

DB Front Raises

DB Lat Raises

Arnold Press

DB Shoulder Press

Arnold & Shoulder Press Combo

Goblet Squats

Crunches

45z

DB Obliques

​Flipped cardz for Pushups between exercises

45 minute Walk 


May 22nd Shoulders

DB Lat Raises

DB Front Raises

Arnold Press

Seated Machine Shoulder Press

Low Cable Pulleys

Standing DB Press

Bent Over Lat Raises

Pull-ups and HeLLAH Abzzzzzzzzzzz

July 6th

Walk to the Beach 

Jogging on the beach

Bodyweight Squats

Bodyweight Pulse Squats

Lunges

Jumping Jacks 

Running in Place

Sprints

Log Lever WoRk

Flipped cardz for Pushups (2 decks)

 




July 9th

Jogged to the beach and on (1 mile)

Jogging on the beach

Bodyweight Squats

Bodyweight Pulse Squats

Lunges

Jumping Jacks 

Sprints 

Flipped cardz for Pushups (2 decks)

 




March 3rd

Ziz Fitness, LLC.​

'ANYTHING ACCOMPLISHED 1ST BEGINS IN THE MIND'  ZIZ

Day One

BB Deadlift 4/6 then 

the following exercises consist of eight sets 20 seconds each with 10 seconds rest

Incline DB Press

Wide Grip Lat Pulldowns

DB Flyes

Seated Cable Row

Crunches 

Thursday

EZ Bar Curls Underhand 4/12

EZ Bar Curls Overhand 4/12

Triceps Dips 4/12

Incline Bicep Curls 4/12

Lying Triceps Skull Crushers 4/12

Close Grip Bench press 3/12

DB Hammer Curls 3/12

Cable Curls 3/MAX

Cable Rope Triceps Pushdowns 3/MAX


March 30th Shoulders

DB Lat Raises

DB Front Raises

Arnold Press

Seated Machine Shoulder Press

Low Cable Pulleys

Standing DB Press

Bent Over Lat Raises

Flipped 10 cards for push-ups between each exercise

(whole deck = 432)

July 13th

BB Press SS DB Curls 

Seated Shoulder Press

DB Standing Calf Raises (3 Way)

Crunches

Flutter Kicks 

​DB Obliques 


 




Friday September 9th

Cycled 5 minutes

Bodyweight Squats 75

DB Flyes SS DB Hammers SS DB Obliques 4/12

BB Bench SS DB Rows 4/12

DB Shrugs 3/12

DB Punches 2/35 seconds

45z 2/MAX

Goblet Squats 3/15

Pushups Planks Combo SS Mountain Climbers MAX

Hanging Leg Raises 1 MAX


March 24th - Personal Day OFF

Tuesday

BB Military Press 10/10

DB Shrugs 10/10

Close Grip DB Press 3/12

DB Lat Raises 3/12

Cable Crossovers 3/20


Day Six

BB Deadlifts 4/8

8/20/10

Incline DB Press

Wide Lat Pulldowns

Pec Deck 

Seated Cable Rows

Crunches 

Day Five

Tread RunNWalk 15 minutes

Flipped Cards for Pushups - 432

Bodyweight Squats 100

AbZ - over 300

March 22nd Legzzzz One

Bodyweight Squats

Goblet Squats

Incline Leg Press

Leg Extensions 

Box Jumps

Hack Squats

Alternating Bodyweight Lunges

Pull ups between each exercise

(about 90)

July 7th

REST




 April 26th - May 11th

Sporadic Workouts


Day Seven 

Outside Run - 6KM

Stairs

Circuit - Bodyweight Squats, Pushups, Mountain Climbers

July 4th

DB Shrugs

DB Lat Raises DB Front Raises Combo

Bent Over DB Flyes

DB Obliques

Standing DB Shoulder Press

Jogging in Place with DBz

Goblet Squats

Bodyweight Squats

Flipped cardz for Pushups (2 decks) between exercises

Playground/Bar WoRk - Pull Ups and Abzzzz 



September 24th - Measurements

???????


March 14th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 138

 Bodyweight Squats - 170

Calf Raises 3way - 80

Ab Wheels - 110

Abzzzzzzzzzz - HeLLAH



March 13th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 127

 Bodyweight Squats - 145

Abzzzzzzzzzz - HeLLAH

March 15th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 130

 Bodyweight Squats - 200

Calf Raises 3way - 140

Ab Wheels - 130

Dips - 100

Abzzzzzzzzzz - HeLLAH

 April 10th - April 24th 

Italy Bodyweight WoRk and a lot Relaxing 


March 29th Shoulders

DB Kickbacks

Rope Pushdowns

Cable Kickbacks

Close Grip Bench Press

Bench Dips

Reverse Pushdowns

Weighted Dips

Flipped 10 cards for push-ups between each exercise

(whole deck = 432)

Two Shred or Not to Shred

(2 weeks of weights and cardio - August 22nd to ​September 4th 2016)

May 20th Back

Chin Ups

Reverse Pull Ups

Close Grip Pulldowns 

Seated Cable Rope Rows

DB Rows

BB Rows

Hyperextensions

Flipped cards for push-ups - 432

 HeLLAH Abzzzzzzzzz

Day Ten 

BB Bench 4/8

8/20/10

Mountain Climbers

Kettlebell Swings

Pushups 

Underhand Grip Lat Pulldowns

July 3rd

DB Shrugs

DB Hammerz

Double DB Rows

DB Seated Shoulder Press

Jogging in Place 

Jumping Jacks 

Bodyweight Squats

Flipped cardz for Pushups (1 deck) between exercises

Playground/Bar WoRk - Pull Ups and Abzzzz 



September 12th

March 16th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 200

Lunge - 60 each leg

 Bodyweight Squats - 50

Buckets - 50

Dips - 100

Abzzzzzzzzzz - HeLLAH

April 6th All Body

BB Bench Press SS DB Curls / Alternate DB Hammerz

Close Grip Lat Pulldowns

Wall Squats

Machine Cable Curls

DB Shrugs

Push Up Planks Combo

Pullups

Hanging Leg Raises

Flipped 10 cards for push-ups between each exercise

(whole deck = 432)

August 21st - Measurements

Weight - 235lbs


July 10th

DB Shrugs

DB Hammerz

Plate Obliques

Double DB Rows

45z

Jogging in Place

Flipped cardz for Pushups (1 deck) between exercises


 




May 21st Biceps

Standing DB Curls

DB Hammers

Incline DB Curls 

21zzzz

Cable Curls

DB Reverse Curls

BB Curls

HeLLAH Abzzzzzzzzzzzzzzz  

Day Eight

Rest

July 1st 

DB Curls

DB Hammerz

Plate Shoulder Raises

Plate Shoulder Raises - Steering Wheelz

BB Press

DB Double Rows

Bodyweight Squats

HeLLAH V-upz

Flipped cardz for Pushups (one deck) between exercises

​3 mile run on the beach and Pullups at the park










Monday

2 Mile run

Deadlifts 5/12-10-8-5-5

Wide Grips Weighted Pull Ups 4/12

DB Rows 4/15

Seated Cable Rows 4/15

Lat Pull Downs 4/12 SS Close Grip Underhand Pull Downs (drop set)

Hanging Leg Raises 3/MAX

Alternating Toe Touches 3/MAX

Reverse Crunches SS Flutter Kicks 3/MAX

November 7th

Thursday September 8th

Cycled 5 minutes

Bodyweight Squats 20

Flipped Cardz for Pushups (432) between Leg sets 

BB Squats 4/12

Leg Extensions 4/12

Incline Leg Press 4/12

Bodyweight Squats 100 

Bar WoRk 



March 23rd Chest

Push-ups

Flat Bench BB Press

Incline BB Press

Decline BB Press 

Flat Bench DB Press

Incline DB Press

Lean Forward Dips

Pull ups/Abz between each exercise

(HeLLAH)

Look below for more transformations 

April 5th All Body

BB Bench Press SS DB Curls / Alternate DB Hammerz

Machine Shoulder Press

Bodyweight Buckets

Seated Cable Rows

Overhead Cable Triceps

Hanging Leg Raises

Flipped 10 cards for push-ups between each exercise

(whole deck = 432)