What's going on! James Grage here, and it's time to get ready for day 6 of our "Train Like Frank Zane" series. Today's focus is "Pull Day", zeroing in on the back, biceps, forearms, and abs. We are going to be employing Frank Zane's methodology of making lighter weights feel heavier through controlled, deliberate movements.
Here's how we're breaking down today's session:
BACK:
- Rack Pulls (Deadlift from rack): 12/10/8.
- Seated Cable Row: 12/10/8.
- Front Pulldowns: 12/10/8.
BICEPS:
- Concentration Curls: 12/10/8.
- Alternating DB Curls: 12/10/8.
- Incline DB Curls: 12/10/8.
FOREARMS:
- Reverse Grip Curls
- Superset with Wrist Curls: 3 sets of 15 each set
ABS:
- Laying Leg Raises
- Two-Arm Cable Crunch
- Seated Twists
*At least 30 reps each abdominal exercise, with the goal of pushing towards Zane's 100 rep benchmark without sacrificing form.
This session is tough, with short rest periods and a lot of sets, demanding your full focus and effort. Join me in this direct, no-nonsense approach, following in Frank's footsteps.
Until our next session, remain focused and driven!
- JG
Train Like Frank Zane Workout Series Overview:
I've gotten worn out on all the posturing and pontificating about training techniques, and what's "scientifically proven" to build more muscle, or who's doing it right and who's doing it wrong. So, I'm taking it old school, and getting back to the purity of training - focusing on tried and true exercises from the Golden Era of bodybuilding, that helped build some of the most iconic physiques ever - including 3x Mr Olympia Frank Zane. I've been talking to Frank over emails and video conference, to get his advice as I follow his exact workout split over the next several months. Along the way I'll share my feedback on the workouts, results, and all the advice, and tips, coming from Frank Zane himself.If you have questions for me, or something you'd like to see me ask Frank, then head over to "ASK JAMES" by clicking below:
https://www.jamesgrage.com/support/ask-james
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