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Frank Zane training program

Frank Zane , a famous bodybuilder, three-time winner of the title "Mr. Olympia"differed aesthetically appealing physique.

Frank Zane was a typical Ectomorph, despite this he can achieve good results in bodybuilding.

Day 1Frank Zane

Back:

  • Pull the upper block to the chest
  • Thrust block to the abdomen while sitting
  • Sragi
  • Pull the upper block to the chest narrow parallel grip;
  • Thrust dumbbells to his belt

Biceps:

  • Concentrated curl with a dumbbell
  • Bending of the hands on the bench Scott
  • Alternate lifting on a biceps with dumbbells

Forearm:

  • A lifting on a biceps by a reverse grab (EZ-stamp)
  • Bending of the hands at the wrists with a barbell
  • Carpal trainer

Day 2

Hip:

  • Exercise in the simulator to drain back hip (Hip machine)
  • Superset flexion/leg extension
  • The leg press
  • Squat

(Between sets he was doing stretching the quadriceps and hamstrings of the thighs.)

Shin:

  • Lifting on socks standing in the simulator
  • Straightening socks in the simulator leg press
  • "Donkey" UPS socks
  • Rises on socks sitting

Day 3

Chest:

  • Bench press or dumbbell bench press on a bench with a slope of 70%
  • Dumbbell bench press on a bench with a slope of 30%
  • Butterfly
  • Dips
  • Pullover

Deltas,triceps:

Lifting dumbbells using the direction/extension of the head with a dumbbell (superset)
extension arms on the block or flattening in the slope with a dumbbell

Before training — chest stretch in the doorway and stretching the shoulders.

Separately on the press :

Frank Zane for the first time presented the attitude of "vacuum" and showed a delighted audience as if carved from stone press.His program for the press

  • Lifts on Roman chair 3-4x25-30
  • The leg raises 3-4x15-30
  • Twisting 3-4x25-30
  • Torso twists with the stamp of 3-4x50
  • Crunches with rope 3-4x25-30