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Old 04-15-17, 08:23 PM
FRANK ZANE UPPER/LOWER SPLIT CIRCA 1979
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This is franks version of his volume routine typical of the late 1970's.I copied this routine word for word straight from my copy of the book "THE ZANE WAY TO A BEAUTIFUL BODY" which was published in 1979.So that being said its not a copy n paste from the net.What i noticed with this one and a few other of zanes routines from this time period is that he trained and recomended doing shoulders before chest.Also you will notice that calves are trained four days a week as well as abdominals.You train on MONDAY,TUESDAY,THURSDAY and FRIDAY.WED,SAT,SUN you rest.----------------------------------

I will get around to doing a write up on the advanced routine featured in this book as well.



INTERMEDIATE PHASE ROUTINE


*You will see listed for each movement 3 levels of sets and reps to choose from.If coming from a lower volume routine start at the low end for a few weeks EG.2x8

monday and thursday

Back-


Wide grip chins 2x8 3x10 4x12
Bent over rowing 2x10 3x10 4x10
dumble rowing 2x10 3x10 4x10

Biceps
Barbell curl 2x8 3x8 4x8
Alternate dumbell curl 2x8 3x8 4x8
Dumbell concetration curl 2x10 3x10 4x10

Forearms
reverse curl 2x10 3x10 4x10

Thighs
Squat 2x10 3x10 4x10
Hack squat 2x10 3x10 4x10
Leg lunge 2x10 3x10 4x10

calf
Donkey calf raises 3x15 4x20 5x25
one-legged calf raise 2x15 3x15 4x15

Abdominals
Situp over bench 2x15 3x20 4x25
Incline kneeup 2x15 3x20 4x25
Seated twist 2x15 3x20 4x25

relaxation



TUES and FRIDAY



Shoulders
Dumbell press 2x10 3x10 4x10
Dumbell shrug 2x10 3x10 4x10
Dumbell lateral raise 2x10 3x10 4x10
Dumbell rear lateral raise 2x10 3x10 4x10

CHEST
FLat bench 2x10 3x10 4x10
Incline press 2x10 3x10 4x10
Dumbell flys 2x10 3x10 4x10
Dumbell pullover 2x10 3x10 4x10

Triceps
Close grip bench press 2x10 3x10 4x10
Lying triceps extension 2x10 3x10 4x10
one arm dumbell extension 2x8 3x8 4x10

Abdominals
Situp over bench 2x15 3x20 4x25
Incline kneeup 2x15 3x20 4x25
Seated twist 2x15 3x20 4x25

Relaxation


Enjoy if you dare
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