Ziz Fitness, LLC.​

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


August 27th

Shoulders

Seated DB Press

Arnold Press

DB Front Raises

DB Lat Raises

Cable Pulls

Leaning DB Lat Raises

Seated DB Lat Raises



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 


 




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)

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  

September 14th - September 24th

PushUps

Pull Ups

Bodyweight Squats

Hanging Knee Raises

Dips

DB Hammerz

DB Incline Flyes

DB Obliques

DB Rows

Lateral Pulldowns

Cable Curls

Rope Extensions

Crunches 



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 



August 26th

Chest

Incline DB Flyes

DB Squeeze Chest Press

Incline DB Press

Push Ups

Bench Push Ups

Cable Flyes

Explosive Push Ups

​1.6 mile runs/walks

 April 26th - May 11th

Sporadic Workouts


Day Seven 

Outside Run - 6KM

Stairs

Circuit - Bodyweight Squats, Pushups, Mountain Climbers

Next Up - The Aziz Shango Workout

(March 13th to March 17th - Bodyweight)

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


7 Days / 1000 Push Ups each day

August 25th

OFF


​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

March 14th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 138

 Bodyweight Squats - 170

Calf Raises 3way - 80

Ab Wheels - 110

Abzzzzzzzzzz - HeLLAH



The New Seven

(7 exercises / 7 sets / MAX reps)

(4 on 1 off / 3 on 1 off)

​(August 21st - September 24th)

August 29th

​OFF


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)

'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 

September 13th 

​OFF



September 2nd

OFF

(long day 0600-1700)


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

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






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


September 12th 

Back

10 minutes of PullUps 

10 minutes of Abzzzzz

1 quick mile 



March 24th - Personal Day OFF

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


 




September 9th

Circuit

Leg Curls

Leg Extensions

Incline DB Flyes

Cable Curls

Rope Extensions

Incline DB Press

DB Shrugs

DB Obliques

​2 miles on tread


May 21st Biceps

Standing DB Curls

DB Hammers

Incline DB Curls 

21zzzz

Cable Curls

DB Reverse Curls

BB Curls

HeLLAH Abzzzzzzzzzzzzzzz  

Day Eight

Rest

Day Two

Burpee 8/20/10

Sprint 10/12/48

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

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 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 



 




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)

September 11th 

Part Two / Pushups

Flipped cardz for Pushups (timed)

432 in 17:22:31



August 28th

Back

DB Deadlifts

Bent Over DB Flyes

Wide Grip Pull Ups

Close Grip Pull Ups

Reverse Grip Pull Ups

Lat Pulldowns

​DB Rows

2.53 miles

July 12th

REST

 




Two Shred or Not to Shred

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

August 23rd

Legs

Bodyweight Squats

Wall Squats

Spilt Squats 

Goblet Squats

Leg Extensions

Leg Curls

​Calf Raises

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


 




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






September 5th 

​OFF




Day Five

Tread RunNWalk 15 minutes

Flipped Cards for Pushups - 432

Bodyweight Squats 100

AbZ - over 300

August 30th

​OFF 

(not scheduled

impromptu

date night with

the Queen)


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)

September 4th 

Shoulders

Seated DB Press

Arnold Press

DB Front Raises

DB Lat Raises

Cable Pulls

Leaning DB Lat Raises

Seated DB Lat Raises

​4 miles 



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)

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 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

Weight - 232lbs


September 1st

OFF

(long day 0500-2300)


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

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

Back

DB Deadlifts

Bent Over DB Flyes

Wide Grip Pull Ups

Close Grip Pull Ups

Reverse Grip Pull Ups

Lat Pulldowns

​DB Rows

1.75 mile run 

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 

September 10th

Outside Bar WoRk

1.57 mile run there

Pull Ups

Dips

Hanging Knee Raises

Muscle Up Push Ups

Push Ups

Levers

Bodyweight Squats

Inverted Rows

​1.56 mile run back





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


Transformations

September 11th 

Part One / Shoulders

Seated DB Press

Arnold Press

DB Front Raises

DB Lat Raises

Cable Pulls

Leaning DB Lat Raises

Seated DB Lat Raises

DB Punches



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 






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



August 24th

Arms

DB Curls

DB Hammerz

Incline DB Curls

Straight Bar Cable Curls

DB Kickbacks

Triceps Pushdowns

Overhead Rope Extensions

​2.39 mile run

September 3rd

Chest

Incline DB Flyes

DB Squeeze Chest Press

Incline DB Press

Push Ups

Bench Push Ups

Dips

Explosive Push Ups


Day Six

BB Deadlifts 4/8

8/20/10

Incline DB Press

Wide Lat Pulldowns

Pec Deck 

Seated Cable Rows

Crunches 

July 7th

REST




Day Twelve 

Rest

September 7th

​OFF


September 6th

Back

DB Deadlifts

Bent Over DB Flyes

Wide Grip Pull Ups

Close Grip Pull Ups

Reverse Grip Pull Ups

Lat Pulldowns

​DB Rows Push Ups Combo


March 13th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 127

 Bodyweight Squats - 145

Abzzzzzzzzzz - HeLLAH

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 



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


 April 10th - April 24th 

Italy Bodyweight WoRk and a lot Relaxing 


September 8th

​OFF



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 



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


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

August 31st

Legs / Arms

Bodyweight Squats / DB Curls

Wall Squats / DB Hammerz

Spilt Squats / Incline DB Curls

Goblet Squats / Straight Bar Cable Curls

Leg Extensions / DB Kickbacks

Leg Curls / Triceps Pushdowns

​Calf Raises / Overhead Rope Extensions

September 28th to October 4th

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









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 


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 

March 15th

Bodyweight WoRk

Push-ups - 432

Pull-ups - 130

 Bodyweight Squats - 200

Calf Raises 3way - 140

Ab Wheels - 130

Dips - 100

Abzzzzzzzzzz - HeLLAH

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 

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)

March 21st - April 9th

7 Exercises / 7 Sets / MAX Reps

 OFF DAYS WILL BE SPORADIC