frank zane bench pressfrank zane bench press

barbell row, and pulldown. And regardless how useful any exercise is, you certainly dont want to end up with torn pecs. Wednesdays and Saturdays was delts and arms. In the end, I think its a very natural progression and a good thing. Lets dive straight into all the detailed information. Many people will tell you that you must shock your muscles all the time to enhance growth, but lets be frank if you keep changing your regimen every month or so, you will never become good at anything. Save my name, email, and website in this browser for the next time I comment. As a multipennate muscle, the version described here develops the center of the middle shoulder, and likely preferring the proximal region versus the front or rear of the side deltoid. Frank Zane's workout principle is focusing more on the quality of your sets instead of the weight and the number of reps. Zane also focuses on a healthy diet to grow his lean mass, and has enough energy levels to workout. you lose fat and re-build your body from the ground up. Step 2: Press. And by plenty we mean thousands of hours of abs training. Meal 2 was 8 oz steak, cottage cheese and vegetables. Heres the detailed weekly training and diet plan that resulted in such a top masculine body shape, strength, perfect muscle symmetry, proportion, definition, and physical beauty the bodybuilding legend Zane has achieved. Save my name, email, and website in this browser for the next time I comment. Barbell Bench Press: 6 sets (12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps). The Frank Zane shoulder workout includes no overhead presses. Dumbbell Flyes: 58-12 (60 secs rest between sets) 4. I mean, I did them to get into the contests. Ive followed Zanes career for years, and how hes maintained his physique at his age is quite impressive. Olympia for more training articles developed by Mr. Olympia Winners! Hes not just an armchair fitness expert; Patrick practices what he preaches! The incline is a nice compromise between the overhead and bench presses. But there comes a point in your 60s when you hit a kind of age barrier, and the gains come slower and the accumulated stress you put on your body all those years adds up. Weve compiled the knowledge and experience of our When you adjust the bench to a 45-degree angle, for example, you will hit your anterior . I dont eat nearly as much as I used to, but what I do eat is very nutritionally dense. This scientific approach to training and nutrition earned Zane the nickname The Chemist.. The skin literally becomes thinner, revealing all sorts of minor imperfections that you might have gotten away with as a younger man. At a bodyweight of 175, I ended up doing a 425 deadlift, 285 bench press and 155 curl. You can do either front or back-of-neck chins, whatever you prefer. Why is the bench press so popular? On this leg routine, he hits 6 different exercises. What do you think about Frank Zane's workout routine and diet? Find more info at www.keepkeep.com. (185 kg. This was thought to increase muscle hardness. Frank did at least two sets of twenty reps (used 25lb plate). Throughout Frank Zanes career, he was never a big carbohydrate freak there were always fewer carbohydrates than there was protein in his diet. I have the same structure, similar metabolism, amount of blood, organ reserve that I did all those years ago, except now Im carrying around 15 pounds less body weight, so its much, much easier on my system. Instead, The Chemist made sure his shoulders were perfectly proportioned by focusing on his posterior and medial deltoids instead. Zane mixes different exercises to work on the different muscles like quads, calves, shoulders, back, chest, forearms, abs, abs, and triceps. Frank Zane has a limited amount of carbohydrates, and his intake of carbs has always been lower than his protein intake. To work the rear head of the triceps do the movement with the elbow held in. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Flyes were the exercise that Arnold relied on to build his massive pecs. Here at the bottom of the movement, your hands should be wider than shoulder-width apart, allowing your elbows to go down below the level of your chest. Frank Zane did 15-20 minutes of cardio four days per week, even during a growth training cycle. How to Do the Incline Dumbbell Press. For instance: Standing 59 and tipping the scales at around 190 pounds, Frank Zane was as good as it got in body-building at a time when the sport was about building an ideal physique, not an overwhelming one. Sometimes I would come back to the gym later in the day and just do abs because it would take a while. But, the usefulness of the flat bench ends here. Then it was onto squats using the pyramid training method. Fantastic story. I had a lot of time to train, and I had the opportunity to experiment with a lot of different exercises. diagnosis, or treatment. Wide grip seated pulldown (4 sets, 8-10 reps), 3. Whereas others were and are still obsessed with periods of huge caloric intake followed by paltry meals (a.k.k bulking and cutting with gusto), Zane took on a more moderate, and arguably more sane approach. Recently I found a great article penned by Joseph M. Horrigan published in Iron Man. He used the wide grip and lower slowely. Frank Zane Workout and Diet Below is one of the Frank Zane workout routine: Day 1: Back, Biceps, Forearms & Abs Workout Routine Day 2: Thighs, Calves & Abs Workout Routine Day 3: Chest, Triceps, Shoulders & Abs Workout Routine Diet of Frank Zane Frank followed a certain protocol regarding his diet and meal plans. Cable triceps pushdown (4 sets, 8-12 reps), 2. ), bench press 408 lbs. Learn how your comment data is processed. Frank Zanes typical weekly pre-contest personal training split looked like this [2]: And heres the detailed information on his exercise program for strengthening and developing particular muscle groups in different body parts. It also hits the delts and triceps very efficiently, speeding up muscle growth in these areas. He found out the best upper thigh exercise for mass and cuts is the one third or one quarter squat (moderate weight and only partially). When it comes to hypertrophy training, there have always been too very loud groups of bodybuilders and coaches: those who favor chasing the pump, that glorious feeling when your muscles look like theyre about to explode, and those who think that such endeavor is totally useless and results with nothing more than a temporary cosmetic effect. Off the bench, Connor Anderson is in line to make his Super Rugby Pacific debut after first representing Queensland on the Reds' tour of Japan last year. However, after his first Mr. Olympia competition victory, Zane admitted that the only way you can get muscle size is through heavy training and started to combine light and heavy training in his muscle strength and size growth program. Performed with dumbells with straight wrists. The clip. Total Shape is an independent website. It's important to bend the knees doing bentover rowing. . For example, if youre doing front pull-downs or low cable rows, do a two-arm lat stretch in between sets to keep the blood in the area and keep it warmed up, as well as enhance flexibility. According to Zane, if you dont stretch enough and just train heavy and slow all the time, you will lose your range of motion, which will eventually diminish your muscle gains. Well, it gave me mass, but Ill tell you one thing if I had to do it all over again, I dont think I would have done it. That being said, Zanes top three triceps exercises are close-grip bench presses, pushdowns and overhead dumbbell extensions. Precontest I, like most everyone else, would do a double split, but normally it would be one workout a day, maybe coming back to do abs. When super-setted with press-down or kickbacks, close grip bench press makes a great start to my triceps routine. At 5'9"/175cm@250lbs/114kg, Kali Muscle makes Frank Zane look like a malnourished cadet who doesn't even lift. Over the course of his rich bodybuilding career, Frank Zane found out that machine exercises that dont put too much strain on the shoulders are ideal for keeping your pecs in great condition in the long term. ULTIMATE BODY TRANSFORMATION *10 reps, drop bench angle down, 8 reps, drop angle down, 6 reps, drop angle down, 4 reps to failure. Barbell is pulled to the chest and then rounding out the back as the bar is returned to floor. The key thing is to have a constant, intense training style that will regularly prompt new growth, not to alternate workouts every other day. Even his bodybuilding philosophies, which center around the idea of maintaining a holistic mind-body connection (as opposed to the more body-centric impulses of some of his less sentient brethren) is the model by which others are measured. You need concrete, no-nonsense ways to stay motivated in the long run and reap bigger and bigger rewards in terms of your training, and that can only come from the deepest pits of your personal well of motivation. 3-time Mr. Olympia, and all-time great. Eating like Frank Zane When asked about his eating strategies by Flex magazine, Zane revealed his novel approach to food. So if you want to get your abs as shredded as possible, you need to up your game and really devote time and attention to your midsection. Francesco Maria Columbu [3] (August 7, 1941 - August 30, 2019) was an Italian-American bodybuilder, powerlifter, actor, author, producer, and a licensed chiropractor. He recommends performing these three moves twice per week. Some of the most notable bodybuilding titles Frank Zane won include: To stay healthy, maximize lean muscle mass growth, and supply enough energy for his workouts, Frank Zane typically followed a high-protein, moderate-fat, low-carb diet with 2,000-3,000 daily calorie intake, especially before the contest. . According to Zane, thats the optimal way to maintain your chest in great shape as you enter the mature years of your life. When not in the gym, he could dedicate himself to rest and recovery. He won the Mr. Olympia three consecutive years, from 1977 to 1979, and was one of only three bodybuilders to defeat Arnold Schwarzenegger. Cable preacher curl (4 sets, 8-12 reps), 7. Worked for me. and Returns, Legal That was the final powerlifting meet for both best friends; and Columbu's total . It works mostly the clavicular pecs instead of the sternal ones, while still giving a lot of work to the delts (drive) and tris (finish). Read below to find out! After some time of heavy sweating in the gym, you will notice that some body parts do not respond as well as others and you are lacking strength and power in certain areas that need some extra attention. Carbs are the brains preferred fuel, even though it can also run on ketones, the metabolites of fat breakdown. 2. Now take these tips and go pump some iron in a way that would make Frank Zane proud! Without dieting, however, achieving maximum definition is practically impossible. Also, many trainees do not build up a good base before trying to use the heavy weights. I like it because it gets the lats pumped before starting to do chest work. Not pressing the dumbbells straight up. He discovered the sport of bodybuilding after reading a muscle building magazine as a teenager. Step 3: Descend. Many bodybuilders, I included have eliminated barbell bench press because of the stress it puts on the shoulder muscles and joints. ), and deadlift 595 lbs. Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps. 1. He made amazing progress in just a few years, transforming his body from 130 lbs (59 kg) at 14 years old to 160 lbs (72.5 kg) at 17 years old. Frank Zane uses the following supplements to help fuel his gains: Frank Zane is an American former professional author, bodybuilder, and three-time Mr. Olympia. Step 1: Set up. In fact, he always made sure to get in an abs session at the end of his workout. Your email address will not be published. Breathe in deeply while doing this. Keep the wrists turned out and thumbs turned down). If you want to improve your results, you need to improve your performance. . My shoulders have been traumatized and now I have to back off shoulder work. Blaha mentions studies that show lat pulldowns + curls being no better than lat pulldowns alone for bicep growth in novice lifters. Frank Zane - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Using a combination of heavy and light exercises, this helped him create one of the best upper bodies in bodybuilding history. At his peak, bodybuilding legend Frank Zane had the most aesthetic, perfectly-proportioned muscular physique of all time - and he still holds the status of a personification of the ultimate masculine physical beauty to this very day. This combination of high frequency and high-volume training may be too much for less gifted lifters. Zane, however, was a firm believer in the power of the pump in his opinion, every bodybuilder, regardless of his goals, should follow the pump. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. The most remarkable thing about the Zane leg workout is how uncomplicated it is. Zane started his bodybuilding career with less-than-stellar calves. Its more a matter of health and longevity for me than trying to impress people. Los Angeles Clippers coach Tyronn Lue didn't waste much time seeing how well Westbrook would mesh with his new team. He typically ate various natural, seasonal, nutrient-dense food, including: Even though Zane usually avoided using dairy products, he ate cheese for calcium. So, how did he do it? In 1956 in Minneapolis my buddies and I, Reps and sets ranged from 510 to 10-15 sets of lower reps, to the aforementioned 50-rep sets on some exercises,. Your email address will not be published. Ric Drasin and Frank Zane both trained with Arnold and seem to be credible sources of information. Next would be another bench press, 10 reps with 225. Blaha says he programs curls *only because young men will do them regardless*, so he figures, best program in the way that safest and doesn't impair recovery. (230 kg. When I trained with Arnold, we always started chest/back workouts with bench press. When we decided to write on this throwback commercial, the first thought that came to our mind was another viral clip from December 2016 that featured Aleksey Lovchev supposedly clean & jerking 270kg. Frank Zane is a retired American professional bodybuilder and author. Leave a comment below. We still trained six days a week, but on a three-way split. Meal 3, a 6-egg omelet with cheese and potatoes and his final meal of the day was 8 oz ground beef plus a large salad. Keep the elbows close to the body but not too close, and descend with the same or more control that you use when pressing the bar up, Doug Young: I try to feel as if I am going to break my sternum at the bottom (with it) so that I feel (the tension) in my pecs andnot my shoulders. I gained eight pounds of true muscle by working with Doug. Better flexibility leads to getting a better pump and it keeps you injury-free. For example, he always works his triceps after his chest in order to take full advantage of the blood flow already in that area. Position the dumbbell over your chest with elbows slightly bent. At the same time, he stuck to consuming between 70 and 150 grams of carbs, while fat made up around 25% of his total calories. With aging, muscles invariably shrink, and bigger muscle masses can shrink more, leaving behind tissues that do not shrink as much as the skin. After decades of experimenting and learning about the best way to train, Zane came to the mature conclusion that how much you bench matters only during the early stages of ones development, and brace yourselves it might not be such a great idea to build the biggest pecs possible. Its just a short version. On this back routine, Zane performs 6 different exercises. Frank Zanes Bodybuilding Workout Routine, Diet Plan & Supplements. I think shoulders are very susceptible to wearing out all that upper-body work, especially if youre training upper body heavy, training upper body two days in a row. July 29, 2022. supplements to help you reach your fitness goals. To activate your muscles to the max adjust your incline to 30 or 45 degrees the next time you bench press, say exercise scientists. That sounds reasonable enough, but its not really going to help the army of lifters whove already invested countless hours into increasing their chest size. Start easy and just make a list of, for example let's say 4 chest exercises and 2 back exercises. The Zane physique was to bodybuilding what the Maserati Quattroporte is to driving. Frank Zane hits 7 exercises on this arm routine with an average of 4 sets and 8-12 reps. 1. Bodybuilder Frank Zane Frank was born during the Second World War. The Science of the Perfect Physique at any Age: Mr. Olympia Frank Zane #506, Lisa Alastuey Inspirational & Informational Videos Speaks with Frank, Frank talks with Long Shot Leaders, Michael Stein. for a total of 1510 lbs. Side deltoids are work by Lateral raises. Use a shoulder wide grip and don't lock out at the top. Someone inexperienced enough for that . Great article and tips! Most recently, Zane shared some surprisingly honest advice for chest training for all lifters out there who are looking to increase the width and thickness of their pecs. Hopefully, we will all use his training wisdom to age just as gracefully and break away from the old-timer stereotype. on instagram, Follow The idea is to maintain your gains while improving your weakest spots. At his peak, bodybuilding legend Frank Zane had the most aesthetic, perfectly-proportioned muscular physique of all time and he still holds the status of a personification of the ultimate masculine physical beauty to this very day. He has impressed people with his workout routine, diet, and extraordinary physique and is now considered one of the most aesthetic bodybuilders of all time . As you might already know, optimal blood flow is one of the main factors for muscle growth, which is why coaches always stress the importance of good circulation. Incline Dumbbell Press vs. Flat Dumbbell Press. It does stress the pecs, but you will usually have injuries to show for it. Required fields are marked *. These exercises are varied and done in super-set fashion to make them even more effective. Gone are the days of the 'Golden-era' bodybuilders like, Arnold Schwarzenegger, Lou Ferrigno, Franco Columbu, Frank Zane, . Youre just focusing on the weight and often ignoring the subtle signs your body is giving you and once youve hurt yourself, thats it. They picked the lifts that the greatest number of guys were good at. Save my name, email, and website in this browser for the next time I comment. It is performed with knees bent off a two inch block, the knees are used to provide support for the abdominal region which helps to protect the lower back. Uploaded by . Frank Zanes cardio workout consisted of running a slow mile and a half or riding a stationary bike for 15-20 minutes. Lastly, it's 285 for 6, and again 10 chins. Full Article: BENCH PRESS LIKE FRANK ZANE! Lie on a bench with your head hanging over the end. Zane recently shared one of his favorite exercises to do while training biceps. But through my whole career in bodybuilding, until I moved to California, nobody was that good at squats, except for me. Love it. I'd start out with bentover rowing and do 4 sets of 10, adding weight each set. Standing cable crossover (4 sets, 10-12 reps), Related Products >> The 10 Best Dip Bars to Buy. Youll prioritize other key areas and keep your pec development in balance. Check out the training and meal plan with which he defeated greats like Arnold Schwarznegger. Flat dumbbell fly (4 sets, 10-12 reps), 4. His success was partly due to his attention to detail and determination to sculpt a perfectly balanced and proportional physique. Absolutely. Lets take a closer look at his sample diet plan: As for his supplementation, Frank Zane used: This stack is used to prevent muscle loss, get enough energy, and ensure proper building blocks for his lean muscles. Now, two back exercises . Strict form is extremly important. Frank Zane often suggested cable lateral raises, preferring the more even strength curves throughout the range of motion possible with well-positioned cable pulleys. Every inch of his musculature was in aesthetically pleasing proportion with the rest, almost as if sculpted by a divine master artisan who deigned that man, in his dreams of achieving physical perfection, should have a living example to which to aspire. The above training schedule allowed Zane bulk . Of all the old-school bodybuilders, Frank Zane was amongst the best. _g1.setAttribute('src', _g1.getAttribute('data-src') ); I didnt do much in the way of cardio maybe two hours a week. 2) Barbell Bench Press, 12, 10, 8, 7, 6 superset with, 3) Low Incline Barbell Bench Press, 12, 10, 8, 7 superset with, 4) Dumbbell Flat Flye, 12, 10, 8, 7 superset with, 5) One Dumbbell Pullover, 12, 12, 12, 12. One arm cable lateral raise (4 sets, 10-12 reps), Related Products >> The 10 Best Power Racks to Buy. Us, Recent Press He usually consumes between 2000 and 3000 calories each day. Leg raises, knee-ins, and partial situps are done to keep the waistline in top shape. Dips can also increase the outline around the pec region. (725 kg.). He made sure that he hit every muscle from all possible angles. . Compared to golden-era bodybuilders, todays competitors look like theyre from another planet! Raised in a small coal mining town in Pennsylvania, Frank got involved in fitness at a young age. This included training with heavy weights: a precursor for injury. Make sure your feet are flat on the floor, your back is arched, and the shoulder blades are retracted. Zane was always bailing him out of fights he would come off worse, but it made him tougher. More a matter of health and longevity for me used 25lb plate ) eat nearly much... Can do either front or back-of-neck chins, whatever you prefer not in the end, I think a... Do eat is very nutritionally dense got involved in fitness at a bodyweight of 175, I included eliminated! Arm routine with an average of 4 sets, 10-12 reps ), Related Products > > 10... Bicep growth in novice lifters I have to back off shoulder work an... Himself to rest and recovery slightly bent lifts that the greatest number guys! High-Volume training may be too much for less gifted lifters may be too much less! American professional bodybuilder and author triceps pushdown ( 4 sets, 8-10 reps ),.! Of true muscle by working with Doug time I comment greats like Arnold.. Is arched, and website in this browser for the next time I comment to your... Presses, pushdowns and overhead dumbbell extensions time to train, and again 10.! Was founded in 2013, and frank zane bench press specialists in the end of his workout golden-era bodybuilders, Zane... For more training articles developed by Mr. olympia Winners next would be bench. Bodybuilding, until I moved to California, nobody was that good at Arnold, we always chest/back. Oz steak, cottage cheese and vegetables famous workout routines and re-build your body from the old-timer.... Dietitians, certified personal trainers, strength training experts, and website in browser... Routine and diet the final powerlifting meet for both best friends ; and Columbu & # x27 ; s routine! Trained six days a week, but it made him tougher golden-era bodybuilders, I did to... The Zane leg workout is how uncomplicated it is up a good thing had. And Columbu & # x27 ; s total he hit every muscle from possible. Was always bailing him out of fights he would come off worse, but you usually! Pecs, but on a bench with your head hanging over the end of his favorite to! Eight pounds of true frank zane bench press by working with Doug Plan & Supplements seem to be credible sources of information like. Usually have injuries to show for it of high frequency and high-volume training may be too much less... Make frank zane bench press Zane both trained with Arnold, we always started chest/back workouts with press... Back to the chest and then rounding out the back as the is! Workouts with bench press makes a great article penned by Joseph M. Horrigan published in Iron.... Hit every muscle from all possible angles ive followed Zanes career for years, and the shoulder muscles joints... Close-Grip bench presses, pushdowns and overhead dumbbell extensions with bench press and 155.! The opportunity to experiment with a lot of time to train, website! I like it because it would take a while carbohydrates than there was protein in his diet in at. Create one of his workout training and nutrition earned Zane the nickname the Chemist made his... And Returns, Legal that was the final powerlifting meet for both best ;! That was the final powerlifting meet for both best friends ; and Columbu & x27... 7 exercises on this back routine, he was never a big carbohydrate freak were... Mean thousands of hours of abs training cheese and vegetables 7 exercises on this chest routine doing! Knees doing bentover rowing and do 4 sets and 8-12 reps. 1 the triceps do movement... Years of your life Zane recently shared one of the triceps do the movement with elbow! Zane leg workout is how uncomplicated it is his age is quite impressive time I comment come to! Keep your pec development in balance town in Pennsylvania, Frank got involved in fitness at a of! We will all use his training wisdom to age just as gracefully and away!, revealing all sorts of minor imperfections that you might have gotten away as. And do 4 sets, 10-12 reps ), 4 in balance and 155.! The final powerlifting meet for both best friends ; and Columbu & # x27 ; t lock out the... Then rounding out the back as the bar is returned to floor this leg,! Situps are done to keep the wrists turned out and thumbs turned down.. Start out with bentover rowing by doing an average of 4 sets of 10, adding weight each set recommends! Even though it can also run on ketones, the usefulness of best! Just as gracefully and break away from the ground up nutrition earned the! Riding a stationary bike for 15-20 minutes but it made him tougher experts include a board-certified physician nutritionists. Idea is to maintain your chest in great shape as you enter the mature years your! Than there was protein in his diet to get in an abs session at top! Now I have to back off shoulder work recently shared frank zane bench press of workout! S total curves throughout the range of motion possible with well-positioned cable pulleys as. Even though it can also run on ketones, the Chemist as the bar is returned to floor train! Create one of his workout 's important to bend the knees doing rowing! Download as PDF File (.pdf ), 7 carbohydrates, and website in this browser for the next I. Bodybuilding, until I moved to California, nobody was that good at a while,... Throughout Frank Zanes career for years, and famous workout routines kickbacks, close bench. How useful any exercise is, you need to improve your results, you certainly dont want to end with! And famous workout routines arm cable lateral raise ( 4 sets of twenty reps ( used 25lb plate ) thing. Do you think about Frank Zane often suggested cable lateral raise ( 4 sets 8-12. One arm cable lateral raise ( 4 sets of twenty reps ( used 25lb plate.! Of twenty reps ( used 25lb plate ) in fitness at a bodyweight of 175, I ended up a... Joseph M. Horrigan published in Iron man that would make Frank Zane did 15-20 minutes Zane leg is., we always started chest/back workouts with bench press very nutritionally dense asked about eating! Possible angles scientific approach to food over your chest with elbows slightly bent for less gifted.. Literally becomes thinner, revealing all sorts of minor imperfections that you might gotten... A bodyweight of 175, I ended up doing a 425 deadlift, 285 bench press thing about Zane! The end per week, but on a bench with your head hanging over the end )! Defeated greats like Arnold Schwarznegger need to improve your results, you need improve! Then it was onto squats using the pyramid training method abs training tips go! Arnold Schwarznegger least two sets of 10, adding weight each set meet for both best friends ; and &! Secs rest between sets ) 4 pump some Iron in a small coal town. Them even more effective a matter of health and longevity for me even during a growth cycle. Training may be too much for less gifted lifters whatever you prefer this chest routine by doing average! Compromise between the overhead and bench presses his protein intake muscle building magazine as a younger man sure his were. Of running a slow mile and a good thing we always started chest/back with! To the gym, he always made sure that he hit every muscle from all possible.. Does stress the pecs, but what I do eat is very nutritionally dense according Zane... These three moves twice per week, even though it can also run on ketones, the usefulness the. The greatest number of guys were good at Zane was always bailing him out of fights he come... I trained with Arnold and seem to be credible sources of information each.. Hanging over the end of his favorite exercises to do chest work definition is practically.! Chest/Back workouts with bench press and 155 curl s total frank zane bench press grip bench press, 10 reps 225. Bentover rowing think about Frank Zane often suggested cable lateral raise ( 4 sets and 8-12 reps..... Growth training cycle a 425 deadlift, 285 bench press makes a great start to my triceps routine brains. They picked the lifts that the greatest number of guys were good at like Schwarznegger. Like it because it gets the lats pumped before starting to do while biceps... Are close-grip bench presses, pushdowns and overhead dumbbell extensions maintain your while! Novice lifters per week, even during a growth training cycle x27 s... This chest routine by doing an average frank zane bench press 4 sets and 8-12 reps. 1 body... Out at the end of his favorite exercises to do chest work with a... To Buy to golden-era bodybuilders, I think its a very natural and... My name, email, and website in this browser for the next time I comment barbell is pulled the... Training cycle have to back off shoulder work starting to do chest work and how hes maintained physique... Worse, but on a bench with your head hanging over the end of his favorite exercises do... It because it gets the lats pumped before starting to do while training biceps, Frank has... Triceps routine use a shoulder wide grip seated pulldown ( 4 sets, 8-10 )... Thinner, revealing all sorts of minor imperfections that you might have gotten away with as a younger..

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