Hey everyone. James Grage here, and we're on DAY 17 of the TRAIN LIKE FRANK ZANE series. Today is PUSH DAY. We're talking chest, shoulders, triceps, and as always with Frank's routines, we're finishing strong with abs.
Before we dive in, a quick note: We're using loop-style resistance bands in our warm-up. When used correctly, they prime the muscles, improve engagement, and set the tone for the heavy lifting ahead. That's why we're starting with them today. With that being said, here's the break down today's workout:
WARM UP:
- Resistance Bands Push-Ups: 1 set to near failure. Slow, controlled.
- Wraparound Chest Press with Bands: Focus on squeezing toward the midline. 1 set to failure.
- Arm Circles: 1 set rotating front and back. Slow, deliberate.
CHEST:
- Incline DB Chest Press: 3 sets (10/10/10). Adjust the bench down one notch with each set.
- Barbell Bench Press: 3 sets (10/10/10)
- Cable Flye: 3 sets (10/10/10)
SHOULDERS:
- Zane Style DB Front Raises: 3 sets (12/10/8)
- DB Shoulder Press on a 70-degree bench: 3 sets (12/10/8)
- DB Lateral Raise with pronated hands: 3 sets (12/12/12)
TRICEPS:
- Lying Triceps Extensions with EZ bar: 3 sets (10/10/10)
- Triceps Pushdowns: 3 sets (12/10/8)
- Cable Kickbacks: 3 sets (10/10/10)
ABS:
- Hanging Knee Ups: Total of 30 reps
- Crunches: Total of 30 reps
- Seated Twists: Total of 30 reps
That's it for DAY 17. I'm feeling wiped out today so I'm keeping the blog short and sweet. Stay locked in, and keep smashing those workouts.
-JG
Subscribe to receive the latest blog posts to your inbox every week.