Frank Zane Training

Workout 1: Back, Biceps, Forearms

  • Dead lifts, 6 sets
  • T-Bar rows, 3 sets for 12, 10 and 8 reps,
  • Front pull downs, 3 sets for 8 – 10 reps
  • One-arm dumbbell rows, 3 sets for 8 – 10 reps
  • One arm dumbbell concentration curls, 3 sets, 8 – 10 reps
  • Alternating dumbbell curls, 3 sets, 8 – 10 reps
  • 45-degree incline dumbbell curls for 12, 10, and 8 reps
  • Barbell reverse curls (12 reps) super-setted with seated barbell wrist curls (20 reps) done for a total of 2 sets

Workout 2: Back, Biceps, Forearms

  • Light leg extensions for warm-up
  • Squats, 6 sets for 15, 12, 11, 10, 9, and 8 reps
  • Lying leg curls, 3 sets for 12, 11, and 10 reps
  • Leg extensions for 3 sets of 12, 10, and 8 slow reps
  • Standing calf raise, 3 sets of 15 – 20 reps
  • Donkey calf raise, 4 sets of 20 – 25 reps
  • Seated calf raise, 1 4-part drop set, no rest, for 120×5, 110×5, 100×5, 90×5

Workout 3: Chest, Triceps, Shoulders

  • Barbell bench press, 6 sets, 12, 10, 8, 6, 4, and 2 reps
  • Incline dumbbell with changing incline, 3 sets for 8, 6 and 4 – 6- reps
  • Decline dumbbell flies for 12, 10, and 8 reps
  • Dumbbell pullover, 3 sets of 12, 10, and 8 reps
  • Close grip bench press, 3 sets, 12, 10, and 8 reps
  • One arm overhead extensions, 3 sets of 12, 10, and 8 reps
  • V-grip press down, 3 sets of 12, 10, and 8 reps
  • Bent over dumbbell lateral raise, 3 sets of 15, 12, and 10 reps
  • Side cable raise, 3 sets of 12, 10, and 8 reps

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