Frank Zane Routine //free\\ -

Biceps: standing barbell curls with an EZ bar, but only the top half of the movement. “The bottom stretch is useless if you lose tension,” he’d say. Then seated incline dumbburgh curls, each arm isolated, wrist supinated hard at the top. Hammer curls for brachialis.

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 routine

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. Biceps: standing barbell curls with an EZ bar,