Frank Zane - a famous bodybuilder, three-time holder of the title “ Mr. Olympia ”, was distinguished by an aesthetically attractive physique.
Frank Zane was a typical Ectomorph, despite this he achieved high results in bodybuilding.
Content
- 1 day 1
- 2 day 2
- 3 day 3
- 4 Separately about the press:
- 5 Frank Zane Workout Video
Day 1 
Back:
- Thrust of the upper block to the chest
- Block pull to the stomach while sitting
- Shrags
- Thrust of the upper block to the chest with a narrow parallel grip;
- Belt dumbbell pull
Biceps:
- Concentrated Dumbbell Flexion
- Scott's Curl
- Alternate dumbbell biceps lifts
Forearm
- Reverse Grip Biceps (EZ-Vulture)
- Hand curls with barbell
- Hand simulator
Day 2 
Hips:
- Hip Machine Exercise
- Superset leg flexion / extension
- Leg press
- Squat
(Between sets, he stretches the quadriceps and biceps of the hips.)
Shins:
- Rises on socks while standing in the simulator
- Straightening socks in the simulator for leg press
- Donkey Climbing Socks
- Sitting on toes
Day 3
Chest:
- Bench press or dumbbell bench press on a bench with a slope of 70%
- Bench dumbbell bench with a slope of 30%
- Butterfly
- Dips
- Pullover
Deltas, triceps:
Lifting the dumbbell across the side / extension from behind the head with the dumbbell (superset)
extension of arms on the block or extension in the incline with a dumbbell
Before starting the workout - stretching the chest in the doorway and stretching the shoulders.
Separately about the press:
It was Frank Zane who first introduced the “ vacuum ” pose and showed it to the delighted public, as if a press carved from stone. His program for the press- Lifts in the Roman chair 3-4x25-30
- Raises the legs 3-4x15-30
- Twisting 3-4x25-30
- Body turns with a signature stamp 3-4х50
- Twisting with a cable 3-4х25-30
