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Frank Zane Bodybuilding Routine



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Frank Zane Workout


Frank Zane has won every major bodybuilding title including Mr America, Mr Universe, Mr World and even the Mr Olympia for 3 consecutive years - 1977, 1978 and 1979. Even though he retired in 1983 he is still very popular now because of his perfectly proportioned and ripped physique. Most people would rather look like Frank Zane then the bodybuilders of today. Here is how Frank Zane actually trained back in the 1970's.

Monday, Wednesday and Friday

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.

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.

Abdominals = Roman Chair Sit Ups 1 set of 100 reps, Leg Raise on Incline Board 4 sets of 25 reps.

Afternoon workout

Shoulders = Press Behind Neck 6-8 sets of 6-10 reps, Lateral Raise 6 sets of 8 reps, Bent Over Rear Lateral Raise 6 sets of 8 reps.

Abdominals = Seated Twist 1 set of 100 reps, Hanging Knee Raise 4 sets of 25 reps.

Tuesday, Thursday and Saturday

Morning workout

Back = Barbell Row or T-Bar Row 6 sets of 8 reps, Low Cable Row 6 sets of 10 reps, One Arm Dumbbell Row 5 sets of 8 reps, Pulldown (in front of neck) 4 sets of 10 reps, Pulldown (in back of neck) 4 sets of 10 reps.

Biceps = Concentration Curl 4 sets of 10 reps, Incline Dumbbell Curl 4 sets of 8 reps, Alternate Dumbbell Curl 3 sets of 8 reps, Barbell Curl 4 sets of 8 reps.

Forearms = Reverse Barbell Curl 4 sets of 12 to 15 reps, Wrist Curl 4 sets of 12 to 15 reps.

Abdominals = Roman Chair Sit Ups 1 set of 100 reps, Leg Raise on Incline Board 4 sets of 25 reps.

Afternoon workout

Thighs = Leg Extension 4 sets of 15 to 20 reps, Leg Press 4 sets of 12 reps, Squat 4 sets of 10 reps, Leg Curl 4 sets of 12 reps.

Calves = Donkey Calf Raise 4 sets of 15 reps, Standing Calf Raise 4 sets of 15 reps, Seated Calf Raise 4 sets of 15 reps .

Abdominals = Seated Twist 1 set of 100 reps, Hanging Knee Raise 4 sets of 25 reps.


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