What's up, it's James Grage here with day 8 of our "Train Like Frank Zane" workout series. Today marks another "Push Day," where we zero in on chest, shoulders, triceps, and abs. This regimen is pulled straight from Frank Zane's own PPL split, a challenging blueprint for serious practitioners aiming to hone their physique with the utmost discipline and precision.
Let's not waste any time and jump straight into the day's protocol:
Warm-Up:
- Bodyweight Pushups (till fatigue): To initiate, engage your core as you stabilize and warm up your chest, shoulders, and triceps.
- Band-Pullaparts (1 set): Moving swiftly to get some shoulder activity, maintain a steady pace.
- Shoulder Mobility with Resistance Bands (1 set): Wrapping up the warm-up with targeted shoulder mobility work to prep for the intensity ahead.
Main Workout:
- DB Incline Press (30-degree bench): 12/10/8
- DB Shoulder Press (70-degree bench): 12/10/8
- Dips: 3 sets to failure
- Frank Zane style DB Front Raise: 12/10/8
- DB Pullover: 12/10/8
- Decline DB Flye: 12/10/8
- Cable Flye (high to low): 12/10/8
- DB Lateral Raise: 12/10/8
- Triceps Pushdown w/ V-Bar: 12/10/8
Abs:
- Crunches: 3 sets of 10
- Seated Twists: 3 sets of 10
- Standing Band Crunches: 3 sets of 10
Cooldown: 15-minutes of rowing.
During this session, your target rest period should not exceed 90 seconds - just enough time to stretch between sets, grab a drink of water, and prepare for the next set. Incorporate "doorway stretches" for 15 seconds between all chest exercises, shifting to overhead shoulder/triceps stretches held for 15 seconds between all shoulder and tricep exercises. There's absolutely no room for standing around.
Remember, this isn't some sort of leisurely stroll. We are here to push the boundaries, taking cues from the legendary Frank Zane, ensuring a powerful chest and shoulder pump with no compromises. Time to buckle down and get it done.
-James Grage
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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