Hey everyone, it's James Grage here. Today's workout, Day 22 of the Train Like Frank Zane workout series, was intense! I was running short on time in the workout and even now, so let's get right to it. It's our PULL DAY, and we focused on back, biceps, forearms, and abs. The goal was to hit these muscle groups from different angles and maximize our results.
We started with narrow grip pull-downs, targeting the back. We did three sets, focusing on vertical, 45-degree, and horizontal angles. Remember, it's all about hitting those muscle groups from different angles. We followed the usual rep structure of 12, 10, 8, with controlled reps and a full range of motion.
Next, we moved on to biceps. We started with face-down incline bench curls to target the short head of the biceps. We emphasized form and technique, making sure to squeeze at the top and control the movement. Then we did seated dumbbell curls, focusing on keeping the elbows in one spot and avoiding swinging. We adjusted the rep structure for speed, doing doubles instead of singles.
After biceps, we worked on forearms. We did standing reverse curls with an EZ curl bar, and seated wrist curls, using a straight bar. The weight may be lighter, but we made up for it with controlled reps and rep speed. Remember to stretch in between sets to maximize the effectiveness of the workout.
Lastly, we finished with abs. We did crunches, lying leg raises, and seated twists, aiming for 30 reps each. Depending on your progress, you can adjust the rep range to challenge yourself.
Overall, today's workout was intense, and it's important to find the right balance between technique and intensity. Don't forget to prioritize recovery and listen to your body. Remember, there's no one-size-fits-all approach to fitness, so find what works best for you and stay consistent.
That's all for today's workout recap. Stay tuned for more fitness tips and updates. Train hard and stay dedicated. Until next time!
Here’s the summary:
WARM UP:
Good Morning + Row with Resistance Band anchored low(1 set of 20 controlled reps)
Resistance Band Biceps Curls (1 set of 20 controlled reps)
BACK:Narrow Grip Pulldowns (upright posture) 3 sets (12/10/8)
Narrow Grip Pulldowns (body at 45 degrees) 3 sets (12/10/8)
Narrow Grip Seated Cable Rows 3 sets (12/10/8)
BICEPS:
Incline Bench DB Curls (facedown) 3 sets (12/10/8)
DB Alternating Curls 3 sets (12/10/8)Incline Bench DB Curls (face up) 3 sets (12/10/)
FOREARMS:Reverse Curls 3 sets (12/12/12)Seated Wrist Curls 3 sets (10/10/10)
ABS:
Crunches (30 reps in total)
Lying Leg Raises (30 reps in total)
Seated Twists (30 reps in total)
Subscribe to receive the latest blog posts to your inbox every week.