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Frank Zane Workout Routine. Day 1 Back Biceps Forearms Abs. During those days he trained consistently three to four exercises for 3 sets for most muscle groups. Hanging Leg Raises 3 sets of 12 If your grip is strong enough hanging leg raises are one of the best lower ab exercises. I always worked abs every day and did a good 400 and upward for total reps of abs.

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Bodybuilder Youd Most Want to Look Like. Hanging Leg Raises 3 sets of 12 If your grip is strong enough hanging leg raises are one of the best lower ab exercises. Frank Zanes Complete Routine. Incline barbell bench press 4 x 6- 8. Monday Morning Legs and Calves. For Frank Zane great exercise to lengthen the outside sweep of his lats.

It contains one full year of training using exact workouts that Frank used.

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. Check it out below. Some of the workouts are fairly low in volume using 2-3 sets per exercise mostly 2 sets. Dumbbell Concentration Curl 3 sets of 8-10 reps. Heres a quote from Frank Zane talking about his training routine. The remainder of the back routine consisted of front pulldowns 3 x 8-10 two-arm lat stretch between sets.

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Olympia Frank Zanes workout philosophy got to change. One arm dumbbell row 3 x 8-10 two-arm lat stretch between sets. Then it was on to biceps. In a fascinating interview reprinted on Zanes own website the bodybuilding legend revealed the following. Heres a quote from Frank Zane talking about his training routine.

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Frank had a squared off look that fit the rest of his frame. Thursday Morning Back. Wednesday Morning Legs and Calves. In a fascinating interview reprinted on Zanes own website the bodybuilding legend revealed the following. Complete V Taper Workout Inspired by Frank Zane.

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Front pull downs 3 sets for 8 10 reps. Check it out below. Olympia Frank Zanes workout philosophy got to change. The routine looked something like this. 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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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. Monday Morning Legs and Calves. Back biceps forearms abs. Later Weider persuaded Zane in 1977 and for the first time to prepare for Mr. Monday Afternoon Shoulders Biceps Forearms and Abs.

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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. Best exercise for lower back. The routine looked something like this. Heres a quote from Frank Zane talking about his training routine. 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.

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Olympia Frank Zane used the following workout split leading up to his 1977 victory. Thursday Morning Back. 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. Frank had a squared off look that fit the rest of his frame. In a fascinating interview reprinted on Zanes own website the bodybuilding legend revealed the following.

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As important as they are in terms of bodybuilding history Frank Zanes three Mr. 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. Olympia Frank Zanes workout philosophy got to change. It contains one full year of training using exact workouts that Frank used. 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.

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One-arm dumbbell rows 3 sets for 8 10 reps. Fact is Zane had at his peak arguably the most aesthetic muscular physique of all time. I always worked abs every day and did a good 400 and upward for total reps of abs. Day 1 Back Biceps Forearms Abs. Frank Zanes workout routine was designed by him in such a way that each workout would include at least one powerlifting movement.

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Incline barbell bench press 4 x 6- 8. Fact is Zane had at his peak arguably the most aesthetic muscular physique of all time. 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. Frank Zane trained three out of every five days. It contains one full year of training using exact workouts that Frank used.

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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. The routine looked something like this. Frank did at least two sets of twenty reps used 25lb plate. Heres some of the chest exercises he did. Wednesday Morning Legs and Calves.

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Olympia Frank Zanes workout philosophy got to change. Frank had a squared off look that fit the rest of his frame. Wednesday Push Day. Frank Zanes training routine saw a three-way split when it came to exercise and how he structured his workouts. 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.

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Frank Zane typically did a 4 day sequence workout for Peak Conditioning. Complete V Taper Workout Inspired by Frank Zane. Later Weider persuaded Zane in 1977 and for the first time to prepare for Mr. Front pull downs 3 sets for 8 10 reps. In a fascinating interview reprinted on Zanes own website the bodybuilding legend revealed the following.

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I noticed in the book that Zane only lifted weights a maximum of five days a week mostly 3-4x per week. Best exercise for lower back. One-Arm Dumbbell Rows 3 sets of 10 reps. It was less intense for him than he was used to. Monday Afternoon Shoulders Biceps Forearms and Abs.

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Day 1 Back Biceps Forearms Abs. 3 sets elevated 10 10 8 reps T-Bar Rows 3 sets of 10 reps. For Frank Zane great exercise to lengthen the outside sweep of his lats. 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. Flat dumbbell fly 4 x 10-12.

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Olympia Frank Zanes workout philosophy got to change. Thursday Pull Day. Frank Zane trained three out of every five days. Thursday Morning Back. Incline barbell bench press 4 x 6- 8.

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Heres a quote from Frank Zane talking about his training routine. Bodyweight pushup 5 x 10. Later Weider persuaded Zane in 1977 and for the first time to prepare for Mr. Working with heavier weight he would use one powerlifting movement in each workout that was modified to his personal preference. It was less intense for him than he was used to.

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Chest shoulders triceps abs. Deadlift 6 sets wide grip 3 sets from floor 15 12 10 reps. This is a three-way split emphasising pulling muscles on Day One legs on Day Two and pushing muscles on Day Three. Frank Zanes workout routine was designed by him in such a way that each workout would include at least one powerlifting movement. 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.

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His training during this time consisted of 3 to 4 exercises by 3 sets for most muscle groups. Alternating Dumbbell Curl 3 sets of 8-10 reps. 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. Tuesday Mornings Back. Friday Push Day.

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