How Did You Come To Bodybuilding?

At the age of 15, Zach Zeiler was diagnosed with Hodgkin’s lymphoma. I was prescribed chemotherapy and radiation therapy Zach Zeiler. During the treatment, I missed most of the second year in high school, did not have fun with friends, did not go in for sports, and even spent my 16th birthday in a hospital bed. Despite the fact that I was weak and depressed, I told myself that I would succeed, and one day I will look back at my past experiences as a stronger and wiser person. At the end of the treatment, I weighed about 50 kg.

After chemotherapy, my athletic physique turned into skinny, and I myself am very mentally tired. I had to find a way to regain my strength. I started to gain weight, train a little and soon bought a ticket to the gym. This prompted me to learn everything about proper nutrition and fitness. I very quickly realized that it was necessary to sacrifice something in order to achieve a result. Endless hours in the gym helped me to become what you see me now.

What Motivates You?

I am motivated by the results and goals set by me. Changes in my body are physical proof of my dedication and dedication to this cause.

How Do You Prefer To Train?

Each person trains in his style. I believe that you should stick to several styles at once. My style of training is to confuse the body, making changes to the program. There are dozens of ways to do this. For example: changing the range of repetitions, the number of sets, exercises, and so on. One week I concentrate on form, balance, cuts. The other is on weights.

Here Is Zach Zeiler Training Program:

Monday: (Chest + Triceps)

  • Pullover with dumbbells lying: 3 × 12.10,6
  • Bench press with dumbbells: 4 × 12.10,8,6
  • Tilt incline with dumbbells: 4 × 12,10,8,6
  • Chest wrist in a hammer: 3 × 10
  • Laying of the lying down: 3 × 10-15
  • Reducing hands in a crossover: 3 × 10-15
  • French dumbbell press sitting: 4 × 12,10,8,6
  • Extension of arm with dumbbell from behind the head: 3 × 10
  • French press with dumbbell: 4 × 10
  • Extension of one hand on a block: 3 × 10

Tuesday: Legs

  • Squats: 5 x 14.12.10,8,6 (the last approach is a drop-drop)
  • Gack squats: 4 × 12,10,8,6
  • Leg press: 4 × 10-14
  • Leg extension: 4 × 10-20
  • Flexion of the lower leg: 4 × 8-12
  • Thrust of dumbbells on straight legs: 4 × 12,10,8,6
  • Crumpling of lower leg: 4 × 10

Wednesday: (Back + Biceps)

  • Thrust of upper block to chest: 4 × 8-12
  • Thrust from the top in the hammer: 4 × 8-12
  • Pull-up: 2 x to failure
  • T-rod: 4 × 10
  • Thrust of dumbbell by hand: 4 × 12,10,8,6
  • Thrust of the lower block to the chest: 4 × 10-15
  • Lever pull rod: 4 × 20-30
  • Bending of arms with a barbell: 3-4 × 20-30
  • Concentrated folding by hand: 4 × 15-20

Thursday: (Shoulders)

  • Raising the hands in Peck Dec: 3 × 15
  • Dilution of hands to deltas in a crossover: 4 × 10
  • Dumbbell press sitting: 5 × 14.12,10,8,6
  • Leaving the shoulder from the dumbbells to the sides: 4 × 8-12
  • Thrust rod in front of you: 3 × 10
  • Withdrawing one hand from the dumbbell to the side: 3 × 10
  • Raising hands with dumbbells in front of you: 3 × 8-12
  • Press sitting in the hammer on the deltas: 4 × 10
  • Shrugs with barbell: 6 × 20,16,12,10,8,6 (The last approach to do drop-set)
  • Shrugs with dumbbells: 5 × 10

Friday: (Chest + Triceps)

  • Pullover with dumbbell lying: 3 × 10
  • Bench press: 4 × 12,10,8,6 (last set a dropset)
  • Chest press in the Hammer: 4 × 12,10,8,6
  • Cross-arms in the crossover: 4 × 10
  • Reduction of hands in Peck Dec: 4 × 10
  • Push-up on the uneven bars: 4 × 12,10,8,6
  • French bench press 4 × 12,10,8,6
  • The thrust of the unit with its back to the machine 3 × 10
  • The triceps on the upper block with the rope handle: 3 × 20

Saturday: Zach Zeiler Legs

  • Leg extension: 4 × 10
  • Placements: 5 × 5
  • Lungs with burdening: 4 × 10
  • Sissy Prisoners: 4 × 15
  • Bending: 4 × 10
  • Swings legs back in the simulator: 4 × 10
  • Thrust rod on straight legs: 3 × 12,10,8
  • Leg bending: 3x to failure