Frank Zane Routine ~upd~ 〈FULL • 2024〉

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.

Frank Zane didn’t just lift weights. He sculpted. frank zane routine

But “rest” meant walking on the beach, visualizing the next day’s workout. He’d flex in hotel mirrors during off-season tours, checking for imbalance. If his left lat lagged, he added two extra sets of one-arm pulldowns. No drama. Just data. For shoulders: seated dumbbell presses, palms facing each

Leg extensions first, to pre-exhaust. Four sets of fifteen, feet pointed slightly inward for teardrop sweep. Then squats—but high-bar, upright torso, never below parallel. “Depth is a trap,” he warned. “Go deep, and the hips take over. Stay shallow, and the quads scream.” Frank Zane didn’t just lift weights

He finished with stiff-legged deadlifts, knees soft, bar scraping shins. His hamstrings would cramp in the car on the way home. He called that “confirmation.”

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.