Train Like Frank Zane - DAY 27 - Back, Bi's and Forearms

What's going on! James Grage here, and today is Day 27 of our Train Like Frank Zane Series. It's PULL DAY, and this workout we're hitting Back, Biceps, Forearms, and Abs.

Kicking things off, we warmed up with resistance bands targeting the back and shoulder muscles, doing some good mornings in combination with a low row. It's a simple yet efficient method to get those fibers active and prepared for the grind.

In today's session, while we stuck with the normal exercises from the series, we shuffled the order a bit. Our staple has been 3 sets per exercise, usually following the 12/10/8 rep scheme, ascending in weight each set. But remember, these aren’t strict rules, just guidelines. It's important to listen to your body. I can't emphasize that enough. If a set isn't aligning with your energy or strength for the day, don't hesitate to recalibrate. The end goal? Find a way to maximize each set and then make adjustments for the next set if necessary. There is no perfect workout. Just like life, shit happens so you have to be flexible.

Now, speaking of sets and their intensity, this isn’t about mindlessly throwing weights around. Every set should resonate with Frank Zane's core principles like good Time Under Tension (TUT), peak contractions, controlled eccentric movements, and sustained tension throughout the range of motion. This means the set intensity remains high, even if the weight isn't back-breaking. If you've got the notion that Zane’s methods are "light and easy", let me tell you, that burn proves otherwise. It’s intense in every form.

Here’s a quick snapshot of the workout:

WARMUP:

• Good mornings with a low-row using a resistance band (20-25 reps)
• Resistance Band pull-aparts (20-25 reps)
• Arm Circles (front and back) (20-25 reps)

BACK:

• DB Single Arm Rows (12/10/8)
• Lat Pulldown (Wide grip) (12/10/8)
• Lat Pulldown (Narrow Grip) at 45 degrees (12/10/8)

BICEPS:

• Seated Bar Curls (12/10/8)
• Seated DB Curls (12/10/8)
• Incline DB Curls (12/10/8)

FOREARMS:

• Reverse Curls (12/12/12)
• Seated Wrist Curls (12/12/12)

ABS:

• Hanging Leg Raises (30 reps)
• Hyperextensions (Note: This focuses on the core, especially strengthening the lower back)
• Seated Twists (30 reps)

All said and done, that wraps up DAY 27. Brace yourself for the next session - it's LEGS day. Until then, stay committed, stay relentless.

Catch you in the next session, -JG.

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