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Becoming a Legend: Frank Zane’s Upper-Body Workout

To become a three-time Mr. Olympia champion, Frank Zane trained with a focus on symmetry.

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  • 60-90 minutes

  • 16

  • Yes

Frank Zane
BOB GARDNER/COURTESY OF WEIDER HEALTH & FITNESS
Frank Zane
BOB GARDNER/COURTESY OF WEIDER HEALTH & FITNESS

Legendary bodybuilder Frank Zane approached bodybuilding with a meticulous precision that we don’t see often today. While he “only” won the Mr. Olympia title three times (Lee Haney and Ronnie Coleman hold the record with a whopping eight wins), Zane is still considered one of the best bodybuilders of all time, thanks to his laser focus on symmetry and proportion. Here, he shares one of the workouts he used to build his famous upper body. 

Frank Zane’s Training Split

Day 1 – Back, Biceps, Forearms, Abs
Day 2 – Abs, Thighs, Calves
Day 3 – Chest, Shoulders, Triceps, Abs
Day 4 – Off
Day 5 – Cycle Repeats

 

Routine

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Frank Zane's Back, Biceps, Forearms, and Abs Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 3 of 16

One-arm Dumbbell Row

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Dumbbells
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Reps
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Rest
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Exercise 5 of 16

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
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Reps
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Rest
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How to
Exercise 7 of 16

Concentration Curl

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Reps
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Rest
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Exercise 9 of 16

One-Arm Cable Curl

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Reps
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Rest
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Exercise 11 of 16

Reverse Barbell Curl

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Barbell
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Reps
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Rest
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Exercise 12 of 16

Wrist Curl

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Reps
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Rest
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Exercise 14 of 16

Leg Raise

Equipment
Bench
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Rest
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