Train Like Frank Zane - Day 1: (Back/Bi's/Forearms/Abs)

What’s up everyone, James Grage here once more. Today, we're diving headfirst into DAY 1 of the "Train Like Frank Zane" series, and let me tell you, it's nothing short of brutal. We're taking it back to the old school, to the fundamentals that sculpted legends. This is where grit meets discipline, where we separate the talkers from the doers.

Today is a "pull day", a cornerstone in our Pull/Legs/Push split, and we're honing in on Back, Biceps, Forearms, and Abs, targeting every muscle group with laser-like focus. This is about building a legacy, one rep at a time.

Here's how we breakdown this first Pull workout:

BACK

Lat Pulldowns (12/10/8)

Leverage/landmine rows (12/10/8)

Single Arm DB rows (12/10/8)

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BICEPS

Seated Curls (12/10/8)

Standing alternating DB curls (12/10/8)

Seated Incline DB curls (12/10/8)

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FOREARMS

Seated Wrist Curls (12/10/8)

Reverse grip curls (12/10/8)

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ABS:

Hanging Leg Raises (100 reps)

Crunches (100 reps)

Seated Twists (100 reps)

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Remember, we're upping the weight with each set, pushing past those comfort zones, challenging our limits, and proving to ourselves that we have what it takes to be legendary. 3-4 seconds on the negatives. Feel the muscles work, get in tune with every contraction, make every rep count.

This is raw, this is real, and this is just the beginning. Standby for a journey of grit, determination, and sheer will. Together, we’re not just building muscle; we’re building a legacy, etched in sweat and carved from iron.

Ready to make history? Then lace up, gear up and let’s get to work. This is where legends are forged, where we earn every bit of our progress. I’m here with you, every step of the way.

See you in the trenches,

-JG

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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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