Frank Zane Routine | Premium Quality

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.

End with a superset: upright rows (wide grip, bar to collarbone) and bent-over laterals. No rest between. Ninety seconds after. His delts burned like small suns. frank zane routine

Triceps first, because Zane believed bigger triceps made the biceps look better by contrast. Three sets of eight, then front squats with lighter weight

Abs were a liturgy. Hanging leg raises with a dumbbell between his feet. Crunches on a slight decline, fingertips to temples, chin tucked. Vacuum poses between sets—sucking his navel to his spine, holding for twenty seconds. “The waist is the frame,” he said once. “Don’t blur the frame.” End with a superset: upright rows (wide grip,

Calves: seated and standing raises, fifty reps each, with a two-second pause at the stretch. He wore worn sneakers—no raised heel—to increase range of motion.

For shoulders: seated dumbbell presses, palms facing each other at the bottom, rotating outward as he pressed. Laterals with a cable—one arm at a time, leaning slightly away for peak contraction. Rear delts on the pec deck, face against the pad, elbows high.