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Zac Smith Full Workout Routine!

July 19, 2013 | 0 Comments
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Whether you’re trying to grow a bouldering set of Delts, or you’re hoping to pack on some serious mass whilst keeping your body fat levels in check, we’ve got the ultimate workout plan for you. Oh, and proof that it works.

We’ve been lucky enough to speak to 1 Up Nutrition and Online Fitness Coach Zac Smith, who has revealed his weekly workout routine which keeps him in shape year round! 

We’ve seriously got you covered; what muscle groups to train each day, the specific exercises, sets, reps and rest periods. Zac has even revealed to us when and how to perform cardio IDEAL for fat loss, and some handy hints to ensure you are performing each exercise to its FULL potential!

If you’re looking to rejuvenate you current workout plan, give Zac Smith’s plan a go, to build some serious size and shed some unwanted body fat, all whilst getting fitter, faster and stronger!

Zac Smith’s Workout Split:

Monday: Chest and Triceps

Tuesday: Shoulder and Biceps

Wednesday: Cardio and Abs

Thursday: Back and Calves

Friday: Cardio and Abs

Saturday: Legs

Sunday: Rest Day

What You’ll Need: 

1. A strong Pre-Workout

2. Lifting Straps, Wrist Wraps, a Towel and Shaker

3. An awesome playlist

Monday: Chest and Triceps

Exercise One: Flat Bench Press ss Flat Bench Flyes

Sets x Reps:5 x 8-10

Rest: 60 sec

Tips: Super set your bench press with Dumbbell Flyes on the bench. Equal reps for both exercises.

 

Exercise Two: Incline DB Press SS Incline DB Flye

Sets: 3 x 6-10

Rest: 60 sec

Tips: Using a 30-degreee angle bench, complete between 6-10 reps and then immediately pick up Dumbbells (approx. 1/3 of the weight) and complete the same number of Incline Dumbbell Flyes.

 

Exercise Three: Seated Chest Press Pyramid Set

Sets x Reps: 1 x 5

Rest: 60 sec

Tips: Start at a light weight and perform 5 reps on every plate with NO REST until you cannot complete 5 reps. Then work your way back down to the weight you started with. Concentrate on squeezing the chest when you are at full range of motion.

 

Exercise Four: Seated Incline Cable Flye

Sets x Reps: 5 x 8-12

Rest: 60 sec

Tips: Using a 30-degree angle bench in between the cables, complete between 8-12 reps. Squeeze chest at the end of repetition and then slowly drop back to starting position.

 

Exercise Five: Tricep Push Down SS Tricep Extension

Sets x Reps: 4 x 8-12

Rest: 60 sec

Tips: Use a V-bar to do your tricep push downs and then your tricep extensions.

 

Exercise Six: Skull Crusher SS Chess Press

Sets x Reps: 4 x 8-12

Reps: 60 sec

Tips: Laying on a bench with an EZ bar above your head, fix your upper arm vertically and let the forearms come towards your forehead. Push back upwards, keeping your elbows in. Super set with close grip chest press over lower chest. Equal reps

 

Exercise One: Overhead Tricep Extension

Sets x Reps: 3 x 12-15

Rest: 30 sec

Tips: Using a rope attached to a cable at ground level, face away from the cables and push the weight at a 90-degree angle toward the ceiling. Keeping the upper arm still while only moving the forearm.

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Tuesday: Shoulder and Biceps

Exercise One: Seated Military Press

Sets x Reps: 4 x 6-10 

Rest: 60 Sec

Tips: Sit on a bench in the Smith Machine at 75 degrees. Press upwards from chin height.

 

Exercise Two: Rear Delt Flye (Cable)

Sets x Reps: 4 x 8-12

Rest: 60 Sec

Tips: Set up both cables as high as possible. Grab each handle with opposite hands to create an X with the cables. With straight arms, pull them backwards so far that you feel your shoulder blades pinch together.

 

Exercise Three: Upright Row SS Standing DB Shrugs

Sets x Reps: 3 x 8-12

Rest: 45 Sec

Tips: Take Barbell with both hands about hip width apart. Keeping the bar close to your body, raise it up towards the ceiling with your elbows leading the movement. Super set with standing dumbbell shrugs – HEAVY!

 

Exercise Four: Lateral Raise

Sets x Reps: 4 x 8-12

Rest: 45 Sec 

Tips: Keep palms facing down throughout motion to isolate Deltoid

 

Exercise Five: Seated Bicep Curls (Dropset)

Sets x Reps: 3 x 8-10

Rest: 60 Sec

Tips: Seated bicep curl, completing 8-10 reps with both arms at the same time, then reducing weight and aiming for equal repetitions.

 

Exercise Six: Alternating Hammer Curl (Dropset)

Sets x Reps: 4 x 6-10

Rest: 60 Sec

Tips: Full range of motion and a big squeeze at the top of each rep. Aim to minimise swinging the arm and keep the upper arm still. After 6-10 reps each side, switch to a lower weight by two thirds for equal repetitions.

 

Exercise One: 21’s

Sets x Reps: 3 x 21

Rest: 60 Sec

Tips: Using barbell, complete 7 repetitions of the bottom half of the range of motion, then 7 of the top and then 7 full range to complete 21 repetitions.

 

Exercise Seven: Standing EZ Bar Curl

Sets x Reps: 3 x FAILURE

Rest: 60 Sec

Tips: Using an EZ bar, fix the upper arm to your torso with your elbows slightly in front of your body to allow a full range of motion. Curl until failure.

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Wednesday: Cardio and Abs

Exercise One: Crunches SS Oblique Crunches 

Sets x Reps: 5 x 20

Rest: 60 sec 

Tips: Small range of motion but really squeeze at the top of each rep.

Exercise Two: V-Sits

Sets x Reps: 3 x FAIL

Rest: 60 sec

Tips: Aim to touch feet with hands each rep

 

Exercise Three: 20 Second Treadmill Intervals

Time: 20 mins. 2 minute warm up with a fast walk. 15 minutes of intervals (20-second run, 40-second fast walk). 3 minute cool down.

Rest: 40 sec

 

Exercise Four: Stepper 10 min

Time: 10 minutes

Rest: None

Tips: Push legs straight up and down to engage your glutes!

 

Exercise Five: 500m Rower Sprints

Time: Aim for 2 minutes/Sprint

Rest: 60 sec 

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Thursday: Back and Calves

Exercise One: Assisted Wide Grip Pull Ups

Sets x Reps: 3 x Fail

Rest: 60 sec

Tips: Using the assisted chin/dips machine, select a weight that gives you only enough help so that you can get at least 6-8 reps out. 3 sets until failure.

 

Exercise Two: Single Arm Row

Sets x Reps: 3 x 8-10

Rest: 60 sec

Tips: Keep your back in a neutral position and keep your elbow tight to your torso when completing each rep. This will engage the lats to their full capacity.

 

Exercise Three: V Bar Pulls

Sets x Reps: 4 x 8-10

Rest: 60 sec

Tips: Pull the V-bar down to the lower neck/upper chest area. Pause for one second then slowly release back to starting position.

 

Exercise Four: Bent Over Row

Sets x Reps: 4 x 8-10

Rest: 60 sec

Tips: Slightly bend knees and take bar at hip height. Bend at the hip so that your torso is at a 45-degree angle. Use both hands with palms facing forward. Squeeze your elbows close to torso and all the way back for maximum contraction.

 

Exercise Five: Bent Leg Deadlifts

Sets x Reps: 4 x 6-10

Rest: 60 sec

Tips: Always keep your spine in a neutral position (NO ARCHING). From the ground, drive upwards using the legs until almost straight. Begin to lift the torso back upwards to a standing position.

 

Exercise Six: Seated Calf Raise

Sets x Reps: 5 x 15-20

Rest: 60 sec Seated calf raise machine

Tips: Aim to press more than your body weight 15 times for 5 sets

 

Exercise Seven: Calf Raise Using Leg Press

Sets x Reps: 3 x 20-25

Rest: 60 sec

Tips: Full range of motion with a stretch at the bottom and a big squeeze at the top of each rep.

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Friday: Cardio and Abs

Exercise One: 20 Second Treadmill Intervals

Time: 20 mins. 2 minute warm up at a fast walk. 15 minutes of intervals (20-second run – 40-second fast walk). 3 minute cool down.

Rest: 40 sec

 

Exercise Two: Stepper 10 min

Time: 10 minutes

Rest: None

Tips: Push legs straight up and down to engage your glutes!

 

Exercise Three: 500m Rower Sprints

Time: Aim for 2 minutes/sprint

Rest: 60 sec 

 

Exercise Four: 30 Crunches SS 30 Oblique Crunches SS 30 Second Plank

Sets: 3

Rest: 45 Sec

 

Exercise Five: 30 Bicycle Kicks SS 30 Oblique Crunches SS 30 Mountain Climbers

Sets: 3

Rest: 45 Sec

 

Exercise Six: 10 Crunches SS 30 Mountain Climbers SS 30 Bicycle Kicks

Sets: 3

Rest: 45 Sec

 

Exercise Seven: 30 Second Plank SS 10 Crunches SS 10 Leg Lifts 

Sets: 3

Rest: 45 Sec

 

Exercise Eight: Plank Until Failure 

Sets: 3

Rest: 45 Sec

 

Saturday: Legs

Exercise One: Squats

Sets x Reps: 5 x 8-10

Rest: 60 sec

Tips: Your feet should be shoulder-width apart with your toes slightly pointed outward. Pretend you are sitting in a chair and keep your spine neutral. Push up through the heels and breathe out on the way up!

 

Exercise Two: Leg Extension

Sets x Reps: 3 x 8-10

Rest: 60 sec

Tips: Ensure a full range of motion with a 1-second pause at the top of the repetition. Drop sets, reducing the weight by 30% each time.

 

Exercise Three: Hamstring Curl

Sets x Reps: 5 x 8-10

Rest: 60 sec

Tips: Seated or lying. Pause each rep at the top of a curl for 1 second to maximise the contraction in the hamstring. Slowly release.

 

Exercise Four: Walking Lunges

Sets x Reps: 3 x 8-10

Rest: 60 sec

Tips: Using barbell or kettlebells, complete your lunges while walking.. Drop the back knee directly toward the floor and make sure the front knee is not moving past the toes.

 

Exercise Five: Standing Calf Raise

Sets x Reps: 5 x 6-10

Rest: 60 sec

Tips: Using Smith Machine, load up the bar  on your back like a squat. Set up a step that is high enough for you to achieve a full range of motion and pause at both the top and bottom of the rep.

 

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