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 1
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 :