Frank Zane Workout Routine

Frank Zane Workout Split. Thursday Pull Day.

The Early Days Frank Zane Bodybuilding Old Bodybuilder

Friday Push Day.

Frank zane workout routine. Bodybuilder Youd Most Want to Look Like. Though it was less intense compared to his original workout which he used to do. One-Arm Dumbbell Rows 3 sets of 10 reps.

Alternating Dumbbell Curl 3 sets of 8-10 reps. Dumbbell Concentration Curl 3 sets of 8-10 reps. This meant he worked out 3 days then took the 4th day off.

Then 3 days on 1 day off etc. Stand on a high block to increase the stretch. His training during this time consisted of 3 to 4 exercises by 3 sets for most muscle groups.

The remainder of the back routine consisted of front pulldowns 3 x 8-10 two-arm lat stretch between sets. Fact is Zane had at his peak arguably the most aesthetic muscular physique of all time. One-arm dumbbell rows 3 sets for 8 10 reps.

Wednesday Morning Legs and Calves. Monday Morning Legs and Calves. In a fascinating interview reprinted on Zanes own website the bodybuilding legend revealed the following.

Deadlift 6 sets wide grip 3 sets from floor 15 12 10 reps. Most of the sets were in the range of 8 to 12 reps except for the calves and abdominal muscles which continued to exercise with a higher number of reps. The routine looked something like this.

Incline barbell bench press 4 x 6- 8. Heres some of the chest exercises he did. Frank Zane typically did a 4 day sequence workout for Peak Conditioning.

Working with heavier weight he would use one powerlifting movement in each workout that was modified to his personal preference. Complete V Taper Workout Inspired by Frank Zane. This split emphasized training the pulling muscles on Day one training the legs on Day two and training the pushing muscles on Day three PPL.

Olympia Frank Zanes workout philosophy got to change. Saturday Pull Day. Later Weider persuaded Zane in 1977 and for the first time to prepare for Mr.

If Dave Draper personifed the Venice Beach bodybuilding. 3 sets elevated 10 10 8 reps T-Bar Rows 3 sets of 10 reps. Heres a quote from Frank Zane talking about his training routine.

This is a three-way split emphasising pulling muscles on Day One legs on Day Two and pushing muscles on Day Three. Frank Zane trained three out of every five days. Flat barbell bench press 4 x 6-8.

Day 1 Back Biceps Forearms Abs. Tuesday Mornings Back. Olympia wins 197779 probably dont mean as much to the majority of people as does his unofficial title.

That gave me a total of 15 heavy sets for back. Best exercise for lower back. Standing cable crossover 4 x 10-12.

Frank Zanes training routine saw a three-way split when it came to exercise and how he structured his workouts. Frank had a squared off look that fit the rest of his frame. Chest shoulders triceps abs.

Most of his training was using a PushLegsPull type of routine as well. Some of the workouts are fairly low in volume using 2-3 sets per exercise mostly 2 sets. Frank Zanes workout routine was designed by him in such a way that each workout would include at least one powerlifting movement.

Monday Afternoon Shoulders Biceps Forearms and Abs. Monday Pull Day. I noticed in the book that Zane only lifted weights a maximum of five days a week mostly 3-4x per week.

Frank Zane strategically surrounded Leg Day with rest days for. Olympia Frank Zane used the following workout split leading up to his 1977 victory. Dead lifts 6 sets 3 from the floor with lighter weight for 15 12 10 reps 3 from the rack with heavier for 10 10 8 reps T-Bar rows 3 sets for 12 10 and 8 reps increasing the weight eat set.

I always worked abs every day and did a good 400 and upward for total reps of abs. Front pull downs 3 sets for 8 10 reps. As important as they are in terms of bodybuilding history Frank Zanes three Mr.

Frank Zane Workout Routine. Then it was on to biceps. Bodyweight pushup 5 x 10.

Triceps Close Grip Bench Press 3 sets of 10 reps Dumbbell Press 3 sets of 10 reps One Arm Dumbbell Extension 3 sets of 10 reps Dumbbell Kickback 3 sets of 10 reps Lying Tricep Press 3 sets of 10 reps. Thursday Morning Back. A List of Exercises to Target the Transverse Abdominis and Lower abs.

It was less intense for him than he was used to. Hanging Leg Raises 3 sets of 12 If your grip is strong enough hanging leg raises are one of the best lower ab exercises. For Frank Zane great exercise to lengthen the outside sweep of his lats.

Wednesday Push Day. One arm dumbbell row 3 x 8-10 two-arm lat stretch between sets. Try and use a heavy dumbell to make the exercise more effective.

It contains one full year of training using exact workouts that Frank used. Whats more Zane has used variations of this workout throughout his training life making it one of the most effective programs for both novice and advanced lifters. At a time when bodybuilders took pride in the length of their workouts Zane always made sure to get in an abs session at the end of his workout.

Check it out below. Front Pull-Down 3 sets of 10 reps. Tuesday Afternoon Chest Triceps and Abs.

Frank Zanes growth workout program typically consisted of a three-day split. Back biceps forearms abs. During those days he trained consistently three to four exercises for 3 sets for most muscle groups.

Frank Zanes Complete Routine. Frank did at least two sets of twenty reps used 25lb plate. Flat dumbbell fly 4 x 10-12.

Morning workout Chest Bench Press 6-8 sets of 6-10 reps Dumbbell Incline Press 6 sets of 10 reps Decline Bench Fly 6 sets of 10 reps Pullover 6 sets of 15 reps.

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