Aesthetics Crew

Zyzz (Aziz Sergeyevich Shavershian) (R.I.P.)
Height: 6' 1.5" (1 m 86 cm)
Weight: 220 lb (100 kg)
Bf:11%
Formspring ZYZZ
Facebook Fanpage ZYZZ

Chestbrah (Said Sergeyevich Shavershian)
Height: 5' 11" (1 m 80 cm)
Weight: 180 lb (81.8 kg)
Bf: 8%
Formspring CHESTBRAH
Facebook Fanpage CHESTBRAH

Philrayho (Phillip Raymond Host)
Height: 5' 6" (1 m 68 cm)
Weight: 157 lb (71 kg)
Bf: 8%
Formspring PHILRAYHO
Facebook Fanpage Philrayho
Website PHILRAYHO

Turtle (Aydin Gudar)
Height: 5'9 (1m 75 cm)

Babo (Shaun Hunt)
Height: 5'7 (1 m 70 cm)
Weight: 172 lbs (78.2 kg)
Bf: 8%
Facebook Fanpage Babo

Gonzalez (Daniel Gonzalez)
Height: 6'2 (1 m 88 cm)
Weight: 202.4 lbs (92 kg)
Bf: 8%
Facebook Fanpage Gonzalez

Vlado (Vlado Kurtuma)
Height: 5'9 (1 m 75 cm)
Facebook Fanpage Vlado

Supaturk (Ozcan Aytemiz)
Height: 5' 10" (1 m 78 cm)
Weight: 231 lbs (104.7 kg)
Bf: 12%
Formspring SUPATURK
Facebook Fanpage SUPATURK

They walk around at a festival with the boys, see another ripped aesthetic cunt, give each other the "fuaaaark mirin' " nod, then become best mates and go on peaking adventures.

So make sure your bodyfat is sub 10% and you're aesthetic as fcuk and walk around at festivals!

Zyzz
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
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
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
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

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

Zyzz
Meal 1 - 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake
Meal 2 - 300g Chicken Breast (boiled) Broccoli and Brown Rice
Meal 3 - 200g Tuna chunks in spring water, mixed with Spinach Leaves, and Wholemeal Pasta
Meal 4 - Stir fry Beef/Kangaroo Mince with some vegetables
Meal 5 - Steak or Kangaroo and Brussels Sprouts
Meal 6 - 4 scrambled Eggs and some Salmon
Meal 7 - One cup of no fat Cottage Cheese 10m before bed

Chestbrah:
Meal 1: 1 cup of oatmeal with 4 whole boiled eggs
Meal 2: Chicken breast with spinach and broccoli
Meal 3: Weight gainer shake (approx 45grams of protein) + fish oil
Meal 4: Boiled potatoes + kangaroo steak + salad with 99% fat free dressing
Meal 5: (Post-workout): 40gram protein shake + 1 cup of water mixed with waxy maize
Meal 6: Tuna + brown rice
Meal 7: Salmon + spinach + multivitamins

Chestbrah
Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Supaturk:
The only supplements i use are Fish Oil, Protein, Preworkout shakes and a multivitamin.

Philrayho:
Whey Powder, Jack3d, Roxylean, Glutamine, BCAAs, Multi-vitamin, Fish Oil, Arginine

Zyzz:
Hydrolyzed whey protein, Fish oil caps (6 a day), Animal pack multivitamin, Xtend for BCAA's, Zinc, Magnesium, Vitamin C, Green Tea, Mesomorph or Jack3d preworkout energy, Phenadrine and Inferno fat burners

Chestbrah:
Multivitamins, fish oil, waxy maize, whey protein and a simple weight gainer.

Gonzalez:
Hydrolised protein, and BCAA's. Multivitamins, fish oils, and a good fiber supplement.