One-Arm Dumbbell Rows – 3 sets of 10 reps.Deadlift – 6 sets, wide grip (3 sets from floor – 15, 12, 10 reps 3 sets elevated – 10, 10, 8 reps).The Pull workout targets your back, biceps, forearms and abs with the following exercises : ‘ Pull Day‘ the muscles used to pull weight toward you, or to pull your body through space. Then we’ll dive into each exercise to explain how to execute it. We’ll start with an overview of each workout outlining the exercises, sets and reps performed. Let’s take a look at each workout in detail. He also performed stretching between sets to shape the muscle and to stimulate muscle recovery. The rest days provide time for muscles to recover and grow without being “overtrained”.įrank Zane emphasized exercise technique as the most important aspect of training. Rest days are especially important if you’re on a restricted calorie diet. Hard and heavy leg training is very taxing on the central nervous system, and a full day of rest is required to fully recover.Hence the rest day prior to training legs. It’s better to perform squats with a fresh back.The routine looked something like this:įrank Zane strategically surrounded Leg Day with rest days for two reasons: Frank Zane Workout Splitįrank Zane trained three out of every five days. Rest days were built in to ensure proper recovery. Workouts were high volume and fast paced. Push and Pull workouts focused on upper body muscles, while Leg Day, naturally, focused on lower body development. This workout is a modified version of the popular ‘Push, Pull, Legs’ workout routine. This workout can be found in Frank Zane’s book: The Workouts: Personal Training Diaries.īelow is a summarized version of the training routine and diet that I found on Frank Zane’s official blog. This is the same routine that helped him beat Arnold Schwarzenegger, Serge Nubret, Franco Columbu and Mike Mentzer. Frank Zane now, Building the Classic Physique and Final Thoughts.
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