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    Frank Zane

    Uploaded by

    viswagnya sai

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Frank Zane

    Uploaded by

    viswagnya sai
    512 views1 page

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    512 views1 page

    Frank Zane

    Uploaded by

    viswagnya sai

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 1

    Frank Zane’s Growth Program Workout

    Workout 1: Back, Biceps, Forearms and Abs

    Exercise Sets Reps

    Wide Grip Deadlifts 6 15, 12, 10, 10, 10,


    8

    T-Bar Rows 3 12, 10, 8

    Front Pulldowns 3 8 – 10

    One-Arm Dumbbell Rows 3 8 – 10

    One-Arm Dumbbell Concentration Curls 3 8 – 10

    Alternate Dumbbell Curls 3 8 – 10

    45-Degree Incline Dumbbell Curls 3 12, 10, 8

    Barbell Reverse Curls (superset with following exercise) 1 12

    Seated Barbell Wrist Curls (to be repeated twice with previous 1 20


    exercise)

    Leg Raises (superset with following exercise) 4 25

    Crunches 4 25

    Seated Twists 1 100

    Workout 2: Thighs, Calves, Abs

    Exercise Sets Reps

    Leg Extensions 2–4 N/A

    Barbell Squats 6 15, 12, 11, 10, 9, 8

    Leg Press 3 15, 12, 10

    Lying Leg Curls 3 12, 11, 10

    Leg Extensions 3 12, 10, 8

    Standing Calf Raise 3 15 – 20

    Donkey Calf Raise 4 20 – 25

    Seated Calf Raise (four part drop set) 1 20

    Leg Raises (superset with following exercise) 4 25

    Crunches 4 25

    Seated Twists 1 100

    Workout 3: Chest, Shoulders, Triceps, Abs

    Exercise Sets Reps

    Barbell Bench Press 6 12, 10, 8, 6, 4, 2

    Incline Dumbbell Press 4 10, 8, 6, 4 – 6

    Decline Dumbbell Flies 3 12, 10, 8

    Dumbbell Pullover 3 12, 10, 8

    Close Grip Bench Press 3 12, 10, 8

    One Arm Overhead Extensions 3 12, 10, 8

    V-Grip Pressdown 3 12, 10, 8

    Bent Over Dumbbell Lateral Raise 3 15, 12, 10

    Side Cable Raise 3 12, 10, 8

    Leg Raises (superset with following exercise) 4 25

    Crunches 4 25

    Seated Twists 1 100

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