Frank Zane | Routine [2021]

Close-grip bench presses: three sets of eight, elbows tight. Then overhead rope extensions, leaning forward slightly to keep tension on the long head. Finally, reverse-grip pushdowns—palms up—for the outer head.

This day emphasized pulling movements, often beginning with a powerlifting variation. frank zane routine

Three sets of eight, then front squats with lighter weight. Lunges with dumbbells, each step deliberate as a dancer’s. Leg curls for hamstrings—lying, not seated—to avoid lower back involvement. Close-grip bench presses: three sets of eight, elbows tight