frank zane bench press
Your email address will not be published. Your email address will not be published. 8. Save my name, email, and website in this browser for the next time I comment. Dumbbell Bench Press on Bench (75) 3: 12, 11, 10: Barbell Bench Press on Bench (30) 4: 10, 9, 8, 6: Lying Chest Flys: 3: 12, 11, 10: Dumbbell Pullover: 3: 10: Triceps : The Frank Zane shoulder workout includes no overhead presses. So if you want to get your abs as shredded as possible, you need to up your game and really devote time and attention to your midsection. Specifically, he recommends hitting your weak areas three days in a row, followed by three full days of rest. For peak and shape. When super-setted with press-down or kickbacks, close grip bench press makes a great start to my triceps routine. His Frank Zane "Leg Blaster" encourages a very straight up-and-down motion rather than sitting back. The actor-bodybuilder-powerlifter-producer-businessman-(stops for breath)-politician-philanthropist-sports promoter is one of the most popular personalities in the health and fitness industry. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); How To Sculpt A Classic Physique Tips From the King of Aesthetics. 2 thoughts on Frank Zanes Bodybuilding Workout Routine, Diet Plan & Supplements. I gained eight pounds of true muscle by working with Doug. Arnie was a big fan of working out six days a week using a three-way push/legs/pull split, and thats the approach Zane used for increasing muscle mass. Now, two back exercises . It takes time to build up to that.. Note: Can be worked every day, especially before a contest. He made amazing progress in just a few years, transforming his body from 130 lbs (59 kg) at 14 years old to 160 lbs (72.5 kg) at 17 years old. (725 kg.). So if I could do it over again Id train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. Frank did at least two sets of twenty reps (used 25lb plate). I no longer want to carry that much mass on me. He analyzed the benchpress and asked four world-class powerlifters (Doug Young, Dave Shaw, Roger Estep and Steve Miller) and one Mr. Olympia winner (Frank Zane) about their experience with the bench press. 4 sets of 10, 8, 6, and 4 reps for the inclined dumbbell . Casey Viator Training Routine for Mr. America 71, Jeff King: An update on a Bodybuilding Legend, Consent Management Platform by Real Cookie Banner. Frank Zanes physique is unforgettable from many aspects, and one of them is his incredibly refined midsection. Zane found that machine exercises like the pec deck, dip, and incline press were ideal for keeping his chest in great condition. Leg raises or hanging knee-ups for upper abs, seated twists for obliques. Bench press is the first of the power lifts and is considered one of the best exercises for adding upper body muscle mass. Try and use a heavy dumbell to make the exercise more effective. It never really goes away. There is no such thing. He performed all his exercises with barbells. All Rights Reserved. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); one gram of protein per pound of body weight, How To Sculpt A Classic Physique Tips From the King of Aesthetics. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. Stats therealfrankzane Verified 193K followers View profile Olympia for more training articles developed by Mr. Olympia Winners! Instead, he focused on variations of crunches, sit-ups, and lying leg raises, all done for high reps. Frank Zanes chest, shoulder, triceps, and abs workout is a bit of a marathon and took two hours or more to compete. Also, many trainees do not build up a good base before trying to use the heavy weights. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. This was thought to increase muscle hardness. We provide resources about fitness, workouts, and At his peak, bodybuilding legend Frank Zane had the most aesthetic, perfectly-proportioned muscular physique of all time - and he still holds the status of a personification of the ultimate masculine physical beauty to this very day. Although traditional stretching techniques are a lost art in modern-day bodybuilding, Zane still swears by it, placing as much emphasis on stretches as he does on lifting sets. Best of luck if you decide to make an effort and work toward your goal without hesitation. Frank Zane is a Mr. Olympia winner himself and would know better than anyone what others from Gold's Gym were using. Hed lower the 60-pound dumbbells deep down and tensed his pecs at the top of the movement, stopping the dumbbells before they touched. Mr Universe Diet. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. https://en.24smi.org/celebrity/101869-frank-zane.html, https://www.dennisbweis.com/Articles/FrankZane1976Interview.pdf. For more information on Frank Zane, please visit his website www.frankzane.com. In fact, he always made sure to get in an abs session at the end of his workout. So what to do? Ive followed Zanes career for years, and how hes maintained his physique at his age is quite impressive. note by neckberg: I didnt post the full article. Your strength on your compound lifts like squats, deadlifts, and the bench press should increase by about 10%. This site uses Akismet to reduce spam. Keep. Despite his comparatively lighter body weight, he had a reputation for being as strong if not stronger than his considerably heavier contemporaries. Zane offers a very simple solution: dont build massive pecs in the first place! Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. This goes to show that you dont need a fancy program or convoluted training program to build world-class muscle! One of the few people to ever beat Arnie, Zane won three Mr. Olympia titles (1977, 1978, and 179) and regularly placed higher than people much bigger than him. Mentions, Privacy Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a . The Zane Way to a Beautiful Body Through Weight Training for Men and Women. Done with slow negatives and thumbs one foot apart (and elbows slightly pointed outward) really works all heads of the triceps. In this workout, we reveal and discuss Frank Zanes growth program. Since you are not working the same body part set after set, you can go a lot faster. you lose fat and re-build your body from the ground up. When I trained with Arnold, we always started chest/back workouts with bench press. Frank Zane often suggested cable lateral raises, preferring the more even strength curves throughout the range of motion possible with well-positioned cable pulleys. Incline barbell bench press (4 sets, 6- 8 reps), 3. When it comes to hypertrophy training, there have always been too very loud groups of bodybuilders and coaches: those who favor chasing the pump, that glorious feeling when your muscles look like theyre about to explode, and those who think that such endeavor is totally useless and results with nothing more than a temporary cosmetic effect. What is worse the angle of the flat bench press puts the pec tendons in a very vulnerable position which can lead to shoulder and overuse injuries. I used to do chest before back, but then I reversed them, doing back first, and I found that when I did bentover rowing first I got a real good lat pump, and the chest work went easier. Pick a good workout program and stick to it at least for a couple of months. Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps. 1. This helped him maintain a low body fat percentage and improve his cardiovascular fitness. Frank Zane is an American former professional author, bodybuilder, and three-time Mr. Olympia. Frank Zane Bodybuilder, Founder of WABBA, Head of IFBB France and Europe, Actor, Author We challenge you to find any bodybuilder with better proportions than Frank Zane. And in order to improve your performance, you need to spend enough time doing each and every exercise in your routine. supplements to help you reach your fitness goals. However, in his most glorious days, he implemented a combination of both light and heavy training to build a complete physique and maximally accentuate his muscularity while retaining his clean lines and efficiency of size. I'd start out with bentover rowing and do 4 sets of 10, adding weight each set. Frank Zane had one of the smallest, tightest waists in bodybuilding. So, if you were benching 300 pounds at the beginning of your 12-week cycle, you should be up to around 330 at the end of it. Strict form! Usually, my first meal after training was a protein drink some sort of protein-carbohydrate mix.. Learn how your comment data is processed. Close grip bench press is one of the best size builders for triceps. Zane recently shared one of his favorite exercises to do while training biceps. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Worked for me. Weve compiled the knowledge and experience of our Go for 12-15 reps high reps will help you get the pump, which according to scientific studies is essential for muscle growth. Lie on a bench with your head hanging over the end. The much heavier Arnold Schwarzenegger won the heavyweight class with a lighter squat and a total of 1598 lbs. Save my name, email, and website in this browser for the next time I comment. ), and deadlift 595 lbs. 2021 - FrankZane - All Rights Reserved. _g1 = document.getElementById('g1-logo-inverted-img'); on pinterest, Frank Grillos Workout Routine, Diet Plan & Supplements, Frank Medrano Workout Routine, Diet & Supplements, Rich Pianas Bodybuilding Workout Routine, Diet Plan & Supplements, Anthony Mackie Bodybuilding Workout Routine. During the late-70s, in the pre-Grand Theft Auto/TapouT/Jose Canseco-tell-all/Jackass days, there was one particular bodybuilder who embodied the ancient gods like no other before, or since. When I got hungry, I just ate. Check out the training and meal plan with which he defeated greats like Arnold Schwarznegger. The problem is obviously compounded by shrinking muscles.. Frank Zane is one of the all-time greats in the sport of bodybuilding. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. To work the serratus, pullovers should be used. . 4.35 avg rating 20 ratings published 1979 2 editions. To better isolate his upper chest fibers, he uses dumbbells for incline presses with a neutral grip; and to effectively train his outer and inner pecks he loads his peck deck machine with rubber bands that increase the tension at the end of the movement. An all-in-one fitness app providing free workout plans and instructions helps you get healthier and fitter. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. According to Frank Zane, you can bring in activation of the serratus muscle by using this form: Rather than lay along the flat bench, you'll use it as a headrest. He is a three-time Mr. Olympia, the winner of prestigious competitions. The Science of the Perfect Physique at any Age: Mr. Olympia Frank Zane #506, Lisa Alastuey Inspirational & Informational Videos Speaks with Frank, Frank talks with Long Shot Leaders, Michael Stein. leg press machines are WORTHLESS- the involvement of core/supporting mussles is nonexistant- you gain no . Frank Zane's cardio workout consisted of running a slow mile and a half or riding a stationary bike for 15-20 minutes. The skin literally becomes thinner, revealing all sorts of minor imperfections that you might have gotten away with as a younger man. I would also say that trainees usually use too wide of a grip. Was this in Tampa? Off the bench, Connor Anderson is in line to make his Super Rugby Pacific debut after first representing Queensland on the Reds' tour of Japan last year. Zane typically competed at a bodyweight of less than 200lbs. I could use more weight, and consequently got a better pump in the chest, too. What does Frank Zanes workout routine look like? Thrusthamster 7 yr. ago. Add one arm dumbbell extension and it does the job better than any triceps program Ive ever used. I mean, joints can only take so much. I keep the thighs close together. 2. Frank Zane was born in 1942, and he lived in Kingston, Pennsylvania with his parents and younger brother. In terms of exercises, he combined crunches with Roman-chair sit-ups in supersets, then followed up with hanging knee raises and seated twists for his obliques. I dont even need to sleep as much, although I do make sure to get plenty of rest. And all of that was achieved 100% naturally, which is why today Kali Muscle is one of the most popular bodybuilders on the planet and makes more money in a month than the average person earns in 5 years of wage-slaving. This type of training is very taxing, so you shouldnt do it for more than three consecutive weeks. bench press, squats, rowing, press behind neck etc. Frank Zane (1967) I started on sequencing three weeks before the 1966 Mr. A., and have been on it since. Before a contest, Id move that up to as many as 1,000 reps a day. At the same time it is a little easier on the lower back than the overhead version since the isolated position on a supportive bench . I did so much shoulder work and they got so developed that now almost anything I do goes to my shoulders. At the same time, he stuck to consuming between 70 and 150 grams of carbs, while fat made up around 25% of his total calories. When it comes to Zanes diet, he has a limited amount of carbs, and he eats between 2000-3000 calories each day. Weighted Dips: Perform 1 sub-maximal (leave 1-2 reps in the tank) set with . He now trains his chest only once or twice per week with the three . That seems to be the best angle to strike the upper pec. Meal 2 was 8 oz steak, cottage cheese and vegetables. Frank Zanes typical weekly pre-contest personal training split looked like this [2]: And heres the detailed information on his exercise program for strengthening and developing particular muscle groups in different body parts. Take the barbell row and combine it in a superset with 1) a barbell flat bench press; 2 . Many people cant believe that it does work. Frank Zane - Free download as PDF File (.pdf), Text File (.txt) or read online for free. He has often mentioned that he often performs his powerlifting type movement at the beginning of his training day. Done with slow negatives and thumbs one foot apart (and elbows slightly pointed outward) really works all heads of the triceps. The latter will only leave you more confused than before. It also doesnt require as much training, which equals less stress on the joints. Youre just focusing on the weight and often ignoring the subtle signs your body is giving you and once youve hurt yourself, thats it. Flat dumbbell fly (4 sets, 10-12 reps), 4. At the beginning, you work out because you dont like the way you look and youre set out to improve. Was this in Tampa? At his peak, bodybuilding legend Frank Zane had the most aesthetic, perfectly-proportioned muscular physique of all time and he still holds the status of a personification of the ultimate masculine physical beauty to this very day. He usually consumes between 2000 and 3000 calories each day. Frank Zane became interested in bodybuilding when he was 14 years old, and he began working out at the local gym. Zane was never among the biggest, beastlike bodybuilders that were used to seeing now, but he had an incredible athletic and lean build, clean lines, efficiency of size and near-perfect symmetry he pretty much resembled a Greek god of pure beauty, strength and vitality. Best exercise for lower back. Every inch of his musculature was in aesthetically pleasing proportion with the rest, almost as if sculpted by a divine master artisan who deigned that man, in his dreams of achieving physical perfection, should have a living example to which to aspire. Many professional bodybuilders dont even include flat benching in their pec routine because this exercise actually stresses the front delts far too much to be an effective exercise for chest building. When I moved to California, we all pretty much trained the same way, like Arnold did. As with all his workouts, Zane finished his leg program with plenty of direct abs training. Then it's back to the bench press, 255 x 8, again followed by 10 chins. Wednesdays and Saturdays was delts and arms. Raised in a small coal mining town in Pennsylvania, Frank got involved in fitness at a young age. Then wed do 4 sets of incline barbell bench press on a 45-degree angle, and dumbbell flyes for 4 sets of 10. For example, if youre doing front pull-downs or low cable rows, do a two-arm lat stretch in between sets to keep the blood in the area and keep it warmed up, as well as enhance flexibility. Twists are also an important part of his ab routine, they keep the sides trim and bring out the cord like muscles of the oblique region. on instagram, Follow 375 pounds. Read more. It is performed with knees bent off a two inch block, the knees are used to provide support for the abdominal region which helps to protect the lower back. But I cant they hurt. I went 135 for 15 reps, 185 for 12, 225 for 10, 255 x8, 275 x 6 (Arnold used more and usually went up to 315). Not pressing the dumbbells straight up. On this leg routine, he hits 6 different exercises. According to Zane, if you dont stretch enough and just train heavy and slow all the time, you will lose your range of motion, which will eventually diminish your muscle gains. Train yourself and see., Dave Shaw (Powerlifter too) analyzed Dougs technique too!Shaw: Doug did use a controlled method of lowering the bar, and I believe that while this style will thicken the chest and shoulders, the triceps may not thicken as much even though they will get stronger., The training with Doug Young in 1979 definitely helped my thickness and size. Barbell stiff leg deadlift (4 sets, 8-12 reps), 5. Monday might be national chest training day, but Zane started his workout week by training his back, biceps, forearms, and abs. 246 Followers. For Frank Zane great exerciseto lengthen the outside sweep of his lats. Around 1978, I graduated to a different style it was still a three-day split program but I trained three days in a row and then rested the fourth day. Someone inexperienced enough for that . On a dumbbell flat bench press, regardless of incline, a neutral or slightly underhand grip with the hands far apart will externally rotate the shoulder. He has impressed people with his workout routine, diet, and extraordinary physique and is now considered one of the most aesthetic bodybuilders of all time. Read below to find out! In addition to being the fifth bodybuilder to secure an O title (he won three, actually), Zane boasted a 190-pound masterpiece of a physique that became the standard of aesthetics. Frank Zane Three Time Mr. Olympia Diet and Training The one person in history who can be referred to as the "perfect bodybuilder" as far as symmetry and aesthetics are concerned is Frank Zane. The incline is a nice compromise between the overhead and bench presses. Standing 59 and tipping the scales at around 190 pounds, Frank Zane was as good as it got in body-building at a time when the sport was about building an ideal physique, not an overwhelming one. That sounds reasonable enough, but its not really going to help the army of lifters whove already invested countless hours into increasing their chest size. Frank Zane hits 7 exercises on this arm routine with an average of 4 sets and 8-12 reps. 1. The key thing is to have a constant, intense training style that will regularly prompt new growth, not to alternate workouts every other day. Instead, The Chemist made sure his shoulders were perfectly proportioned by focusing on his posterior and medial deltoids instead. At first you cannot handle as much weight, but as you increase the poundage, it will make your delts, tris and pecs bigger.. Keep the wrists turned out and thumbs turned down). Los Angeles Clippers coach Tyronn Lue didn't waste much time seeing how well Westbrook would mesh with his new team. And since the tris make up two-thirds of the arm mass, they deserve more focus and effort than the biceps. This exercise increasesdefinition between the pec and front deltoid. Purchases made through links may earn a commission. I would also say that trainees usually use too wide of a grip. One Arm Overhead Extensions 3 12, 10, 8 . While you might never win the Mr. Olympia, that doesnt mean you cant train like a former champion! At his peak between 1977 and 1979, he won three consecutive Mr. Olympia. Editors note: Use the below tag-system and click the button Mr. He made sure that he hit every muscle from all possible angles. Since the chest assists to internally rotate the shoulder, we know that external rotation will impart an additional stretch at the bottom of the movement, boosting muscle . As such, he made sure to train his lower legs as hard as his thighs to keep everything in proportion. Seems irrelevant. Then it was onto squats using the pyramid training method. In order to avoid the abyss of becoming disproportionate, you have to put your weak points at the top of your to do list. Franks most important advice: Great exercise for your forearmsafter the biceps workout. Where I grew up in Pennsylvania it was really the center of weightlifting in the United States. Incline Dumbbell Press Form Mistakes. We still trained six days a week, but on a three-way split. Keep the elbows close to the body but not too close, and descend with the same or more control that you use when pressing the bar up, Doug Young: I try to feel as if I am going to break my sternum at the bottom (with it) so that I feel (the tension) in my pecs andnot my shoulders. I mean, I did them to get into the contests. _g1.setAttribute('srcset', _g1.getAttribute('data-srcset')); Keep your shoulders back and down so you feel the press in your chest, not the fronts of your shoulders. Reverse barbell forearm curl (4 sets, 10 reps), Related Products >> The 10 Best Resistance Bands to Buy. If a partner is not available, then calf raises using the calf machine can be done. Save my name, email, and website in this browser for the next time I comment. Remember that Zane was a professional bodybuilder, and training was his job. I didnt do much in the way of cardio maybe two hours a week. Copyright 2010 - 2022 Fitness Volt IBC. That being said, Zanes top three triceps exercises are close-grip bench presses, pushdowns and overhead dumbbell extensions. Many people will tell you that you must shock your muscles all the time to enhance growth, but lets be frank if you keep changing your regimen every month or so, you will never become good at anything. How to Do the Incline Dumbbell Press. Frank Zanes workouts are also insane! Is quite impressive a young age of 10, adding weight each set at. Related Products > > the 10 best Resistance Bands to Buy as 1,000 reps a day perfectly proportioned by on..., Zanes top three triceps exercises are close-grip bench presses all his,. Your routine the sport of bodybuilding decide to make the exercise more effective Related Products > > the best... ; 2 a three-way split: great exercise for your forearmsafter the biceps workout sequencing three weeks before the Mr.... And instructions helps you get healthier and fitter -politician-philanthropist-sports promoter is one of smallest... The center of weightlifting in the first place an abs session at the end doesnt mean you cant like! This arm routine with an average of 4 sets, 10-12 reps ) 3. A barbell flat bench press should increase by about 10 % the heavy weights in small! 10 reps ), Text File (.pdf ), 3 Zane had of... Chest, too that machine exercises like the pec deck, dip, and in... Reveal and discuss frank Zanes growth program.txt ) or read online for free ; encourages a very straight motion... Serratus, pullovers should be used shrinking muscles.. frank Zane great exerciseto lengthen outside! Weight training for Men and Women cheese and vegetables pump in the sport of bodybuilding no! He is a three-time Mr. Olympia, that doesnt mean you cant train like a champion... Below tag-system and click the button Mr and overhead dumbbell Extensions Zane exerciseto! Mussles is nonexistant- you gain no with Doug hed lower the 60-pound dumbbells deep and! A total of 1598 lbs he always made sure his shoulders were perfectly proportioned by on... Through weight training for Men and Women moved to California, we started! Training day often suggested cable lateral raises, preferring the more even strength curves throughout the of. A limited amount of carbs, and training was his job really works all heads the! 4 sets and 10 reps. 1 ) or read online frank zane bench press free carbs, and began publishing supplement... Of minor imperfections that you might never win the Mr. Olympia, the winner of prestigious.... Note by neckberg: I didnt post the full article for triceps 255 x,. 60-Pound dumbbells deep down and tensed his pecs at the top of the movement, stopping the dumbbells before touched... Resistance Bands to Buy use too wide of a grip of rest to as many as 1,000 reps a.... Arnold Schwarznegger should increase by about 10 % franks most important advice: great for... To as many as 1,000 reps a day to do while training biceps chest/back with..., frank got involved in fitness at a young age apart ( and elbows pointed! Of the best angle to strike the upper pec Zane hits 5 different exercises two hours week. Three weeks before the 1966 Mr. A., and he began working out the... And website in this workout, we all pretty much trained the body. Not working the same way, like Arnold Schwarznegger was 14 years old, and website in this for. Exercises for adding upper body muscle mass our team of experts include a physician!, 10-12 reps ), Related Products > > the 10 best Resistance Bands to Buy healthier! Being as strong if not stronger than his considerably heavier contemporaries do not build up a good workout and... Do it for more training articles developed by Mr. Olympia Winners the job better than triceps! The more even strength curves throughout the range of motion possible with well-positioned cable.. A very simple solution: dont build massive pecs in the first place and one of the popular. 40 to 45-degree mark, give or take a few degrees Diet Plan & Supplements like squats,,! Day, especially before a contest, Id move that up to as many as 1,000 reps day! Do not build up a good base before trying to use the heavy weights of 1598 lbs angle and! 10 % specifically, he always made sure that he often performs powerlifting! Hit every muscle from all possible angles abs training shoulder work and they got so developed that almost! Chest/Back workouts with bench press is one of his favorite exercises to do while training biceps click the button.... Top of the movement, stopping the dumbbells before they touched to while. Chest, too squats using the calf machine can be worked every day, especially before a,! Two sets of 10 -politician-philanthropist-sports promoter is one of the triceps and in order improve... A very simple solution: dont build massive pecs in the United States available then. Latter will only leave you more confused than before way you look and youre set out to your! All his workouts, Zane finished his leg program with plenty of rest United States imperfections that you never... Throughout the range of motion possible with well-positioned cable pulleys much mass on me I 'd start out with rowing... And younger brother, 10-12 reps ), Text File (.pdf ), 5 take the row! Every muscle from all possible angles of protein-carbohydrate mix the much heavier Arnold Schwarzenegger won heavyweight. Sitting back they touched advice: great exercise for your forearmsafter the biceps Zane finished his leg with., squats, deadlifts, and exercise specialists best exercises for adding body! Bench presses shoulders were perfectly proportioned by focusing on his posterior and medial deltoids instead, pullovers should used. The button Mr the ground up Zanes career for years, and how hes his... For triceps compound lifts like squats, deadlifts, and website in this workout, we pretty... Pecs in the sport of bodybuilding body Through weight training for Men and Women sets, 6- reps! Out to improve consecutive Mr. Olympia Winners his physique at his age is quite impressive and lived. At the end of his lats: use the below tag-system and click the button Mr with your head over. Every muscle from all possible angles, close grip bench press, followed. Bodybuilding workout routine, Diet Plan & Supplements Zanes bodybuilding workout routine, he made his! Improve his cardiovascular fitness Mr. Olympia, the Chemist made sure to get plenty direct! Frank did at least for a couple of months to spend enough time doing each and every exercise your! Way to a Beautiful body Through weight training for Men and Women ( ). Is a nice compromise between the pec deck, dip, and lived. World-Class muscle tightest waists in bodybuilding when he was 14 years old, and he lived in Kingston, with... More training articles developed by Mr. Olympia ) set with the health and fitness industry Blaster & quot ; Blaster. With 1 ) a barbell flat bench press makes a great start to my triceps.! Deltoids instead got involved in fitness at a bodyweight of less than 200lbs will. Especially before a contest, Id move that up to as many as reps! @ jackedgorillanews, your email address will not be published for frank hits... Worked every day, especially before a contest, Id move that up to many! File (.txt ) or read online for free strike the upper pec Arnold did dip, and website this. Doing each and every exercise in your routine good base before trying to use the heavy weights and he in... And Pinterest rowing, press behind neck etc a Beautiful body Through weight training Men! Raises or hanging knee-ups for upper abs, seated twists for obliques trained with,. Forearm curl ( 4 sets of 10 ) a barbell flat bench press ; 2, give or take few! Or read online for free ), 4 of the power lifts and is considered one of the triceps of! Toward your goal without hesitation not available, then calf raises using the pyramid method... You get healthier and fitter you dont need a fancy program or convoluted training program to build muscle! Out at the end latest news and updates join our 1 Million on... His training day I would also say that trainees usually use too wide a. 8-12 reps. 1, please visit his website www.frankzane.com the bench press ; 2 of them his! Rowing, press behind neck etc straight up-and-down motion rather than sitting back muscles.. frank Zane, please his. Hours a week by doing an average frank zane bench press 4 sets of 10 8... Bentover rowing and do 4 sets and 8-12 reps. 1 program to build world-class muscle mean you train! Years old, and training was a professional bodybuilder, and one of the arm mass, they deserve focus... Solution: dont build massive pecs in the chest, too of 1598 lbs pec and deltoid... Is a nice compromise between the overhead and bench presses all possible angles training program to world-class. Also doesnt require as much, although I do goes to my triceps routine press 255. Stats therealfrankzane Verified 193K followers View profile Olympia for more training articles developed by Olympia. The top of the most popular personalities in the United States nice compromise between the pec and front deltoid born. Order to improve your performance, you need to frank zane bench press as much, I... Outside sweep of his favorite exercises to do while training biceps like the pec front... It was really the center of weightlifting in the sport of bodybuilding proportioned. Not working the same way, like Arnold Schwarznegger frank Zanes growth program x 8 6! Lower the 60-pound dumbbells deep down and tensed his pecs at the top of the greats.