T Nation

Frank Zane 2.0 Pure Hypertrophy & Symmetry


#21

You made a good point. I may remember what weight and reps I was using last month but if I want to look back at it 2 years later I probably won’t remember.


#22

Classic Back Workout

Lower back stretch

Superman 2 sets 10-14 reps
Bodyweight

Hyperextension 3 sets 10-12 reps
Bodyweight, 25 lb plate

Lat pulldown wide grip
2 warmup sets 12-15 reps 55-70 lbs slow on the negative
2 working sets 7-10 reps 100-120 lbs

Dumbbell row
2 warmup sets 12 reps for each hand 27.5-42.5 lbs
2 working sets 8 reps for each hand 50 lbs
Going a little bit lighter on this exercise today

Dumbbell pullover
3 sets of 12-14 reps 30 lbs

Seated cable row
3 sets of 8-10 reps 70-100-100 lbs

Time:1 h 10 min


#23

Arm day

Dumbbell Overhead Ext
2 warmup sets 20-30 lbs 10-14 reps
1 working set 35 lbs 10-12 reps

Dumbbell Alternating Curl
2 warmup sets 15-20 lbs each hand 8-12 reps
1 set of 25 6-8 reps each hand

Tricep Pushdown
5 stacks for warmup set 14 reps
6 stacks for 2 working sets 12 reps

Dumbbell Lying Tricep Ext. Mike O’Hearn Duck Egg Style
3 sets of 15 lbs each hand 12 reps

Preacher Curl Machine
3 sets 44-55 lbs 10-8-8 reps

Time:1h


#24

Legs:

Stretching
5 minutes

Front Squat on Smith Machine
2 warmup sets of bar only-10, 10-14 reps, paused at the bottom on the last few reps.
2 working sets of 25 lbs 8-10 reps
Traditional smith machine, the bar feels as heavy as a free-weight barbell, if not heavier.

Leg Press
2 sets of 300 lbs 10-12 reps

Seated Leg Curl
1 warmup set of 50 lbs 15 reps
2 working sets of 70-80 lbs 10 reps

Standing Leg Curl
1 warmup set of 30 lbs for each leg 12 reps
2 working sets of 40 lbs for each leg 8 reps

Calf Raise on Horizontal Leg Press Machine
3 sets of 110-150-170 lbs 14-12-10 reps

Calf Press
2 sets of 110-130 lbs 14-12 reps

Time :1 h 5 min


#25

Shoulder and Traps

First time training traps for a while (don’t train traps often since it will ruin the V-taper)

Rotator Cuff Work & Stretching 5-10 mins

Smith Machine Overhead Press
1 set of 70 lbs 14 reps
2 sets of 80 lbs 10-12 reps
1 set of 90 lbs 8 reps

Dumbbell Lateral Raise
one hand at a time
2 sets of 10 lbs 12 reps (half reps on the last few reps)
1 set of 15 lbs 12 reps (half reps on the last few reps)

Dumbbell Rear Delt Raise
2 sets of 20 lbs 10-12 reps
1 set of 30 lbs 8-10 reps

Upright Row
1 set of 25 lbs 15 reps
2 sets of 35 lbs 12-14 reps

Dumbbell Shrug
1 set of 60 lbs 14 reps
2 sets of 90 lbs 10 reps

Time: 55 min


#26

Arms day last saturday

Barbell Curl
2 sets of warmups 25 lbs 14-16 reps
2 sets of 45 lbs 12 reps (half reps for the last few sets)

Triceps Pushdown
2 sets of warmups 4-5 stacks 15 reps
2 sets of 6-7 stacks 10-12 reps

Preacher Curl Machine
2 sets of 33 lbs 12 reps each hand
1 set of 44 lbs 8 reps only left hand

Reverse Barbell Curl
1 set of 25 lbs 14 reps
2 sets of 35 lbs 10-12 reps

Barbell Wrist Curl
2 sets of 25 lbs 10-12 reps

Triceps Extension Machine
1 set of 44-55 lbs 12 reps
1 set of 55-66 lbs 12 reps

Time: 1h


#27

Classic Back Building

Stretching
Superman 2 sets 10-12 reps
Hanging Leg Raises 2 sets 10-12 reps

Barbell Row
1 set of 45 lbs 14 reps
1 set of 65 lbs 12 reps
2 set of 95 lbs 6-8 reps

Standing Lat Pushdown (using rope)
1 set of 4 stacks 12 reps
2 sets of 5 stacks 10 reps
1 set of 6 stacks 8 reps

Chest Supported Row
2 sets of 40 lbs 12 reps
2 sets of 50 lbs 12 reps

Standing Lat Pushdown (using triceps pushdown bar)
1 set of 5 stacks 16 reps
1 set of 6 stacks 12 reps
1 set of 7 stacks 8-10 reps
superset with 1 set of 5 stacks 6-8 reps till failure

Time: 55 min


#28

Legs & Abs

Deload a little bit

Dumbbell RDL
2 sets of 40 lbs warm-ups 12-14 reps
1 set of 60 lbs 12 reps
1 set of 70 lbs 12 reps
1 set of 80 lbs 6-8 reps

Vertical Leg Press on Smith Machine
2 sets of warm-ups 70-110 lbs 12 reps
1 set of 160 lbs 9 reps
*assume bar weighs only 20 lbs, focus on quads, bar positioned under the hips

One-legged Cable Kickback
2 sets of 2 stacks 10-12 reps each leg

Hanging Leg Raise
2 sets of 8-10 reps

Bosu Ball Crunch
3 sets of body weight-5-10 lbs for 10-14 reps

Bicycle Crunch
2 sets until failure with little rest in between ~15 reps


#29

Update (15/6/2081):

Plus:

  • Gained a bit more muscle on the back since I started incorporating lat pushdown and barbell row. Noticeable thickness and width gain
  • Gained a lot of muscle on the quads, did a lot barbell and smith machine front squats (now leaning more to smith machine, safer on my back). Quads always has been the muscle group that grows fast for me, only had trained it once every two weeks but now trained it once every week since my pecs strain injury. Most of my pants feel tight as fuck now
  • No major change in other muscle groups
  • Increasing bodyweight very slowly at 3000-3500 cal (C55/F25/P20), gained around 10-12 pounds while getting a bit leaner in 8-9 months

Minus:

  • Hamstring underdeveloped compared to quads
  • Tight quads
  • Lower abs underdeveloped compared to upper abs
  • All contributed to ‘APT belly’

Goals:

  • Improve hamstring, lower abs
  • Start the weight up slowly and back to my chest training regimen in 2 weeks as my chest feels like it is fine now

#30

Chest and arms today:

Pec rehab

Rotator cuff and pec stretching

One arm flat dumbbell press
3 sets 14-12-10 reps
10-15-25 lbs right pec 15-20-30 lbs left pec

Cable crossover
2 sets 2-3 stacks 12-14 reps
1 set 4 stack 10 reps

Triceps pushdown
2 sets 4-5 stacks 12-14 reps
1 set 7 stacks 10 reps

Triceps lying dumbbell extension
1 set 20 lbs 14 reps
2 sets 8-12 reps 30 lbs

Barbell curl
1 set 25 lbs 12 reps
2 sets of 45 lbs 12 reps (last four reps go halfway forearms perpendicular to body)

Rope curl
1 set 4 stacks 12 reps
2 sets 5 stacks 8-10 reps

Time 55 m


#31

Shoulder and Abs

Rotator Cuff Warmups

Dumbbell Shoulder Press
2 sets of warmups 40-60 lbs 12-14 reps
2 working sets 70-80 lbs 10-6 reps

Rear Delt Cable Raise
3 sets of 1 stack 8-10 reps each hand

Face Pulls
2 sets of 5 stacks 12-14 reps
1 set of 6-7 stacks 12 reps

Dumbbell Lateral Raise
3 sets of 30 lbs 12 reps

Leg Up Crunches
2 sets of 14 reps

Bicycle Crunches
2 sets of 15 reps

Time: 1h


#32

Back Training (modified GVT)

Superman
2 sets 10-12 reps

Rack Pulls
3 warmup sets 8-10 reps 45-65-65-95
5 working sets 8-10 reps 115
1 set 8-10 reps 95
Can’t use heavy weight for this exercise as I have scoliosis

Dumbbell Chest Supported Row
4 warmup sets 10 reps 30-30-40-50
3 working sets 10 reps 60
2 last sets 30 to failure (around 14 reps)

Time: 1h


#33

Legs

Stretching

Dumbbell RDL
2 warmup sets 40 lbs 14-16 reps
3 working sets 70-80-80 lbs 10-12 reps

Calf Raise on Smith Machine
4 sets of 90 lbs 14-16 reps (first two sets toes straight, last two sets toes in)

Goblet Squat
3 sets 35-45-45 lbs 12-14 reps
Definitely can go heavier but it is hard to get the dumbbell up in position

Dumbbell Seated One-Leg Calf Raise
3 sets 30-35-40 lbs 10-14 reps each leg

Barbell Lunges
2 sets 45 lbs 12 reps

Time: 1h5 min


#34

Yesterday night Chest and Triceps

Pec rehab workout

Rotator Cuff warmups

Incline Dumbbell Press
2 sets of one arm incline dumbbell press 15-20 (right) 20-25 (left) 12-15 reps
3 sets of incline dumbbell press 20-25-30 lbs 12-15 reps

Seated Cable Flies
3 sets 10-15 reps 2-3-4 stacks

Triceps Pushdown
4 sets 4-6-7-8 stacks 12-14 reps 8 reps for last set

One Arm Tricep Pushdown (Mike O’Hearn style)
3 sets each hand of 12 reps 2 stacks

Push-up
2 sets of 12 reps

Time: 1 h


#35

High Volume Natty Back & Biceps Training

Stretching

1 warm up set of dumbbell row 25 lbs 14 reps each hand

Circuit 1:
3 sets 10 reps of dumbbell row 35 lbs superset with
3 sets 10 reps concentration curl 15 lbs
12 sets total for each side

Dumbbell Pullover
1 warm up set of 25 lbs 12-14 reps
2 sets of 35 lbs 10-12 reps

Circuit 2:
3 sets 10-14 reps of lat pushdown with bar 4-5-6 stacks superset with
3 sets 10 reps of rope curls 3-4-4 stacks

Cable Reverse Grip Curl
2 sets of 3 stacks 8-12 reps

Time: 1h


#36

10 min cardio (light jogging) for general health

Abs training (lower abs emphasis)
3 sets 12 reps hanging leg raises
3 sets 14 reps seated bench leg pull ins
2 sets 12-15 reps of bicycle crunches

Felt amazing

Time: 40 min


#37

Shoulders & Calves

Rotator Cuff Stretching

Dumbbell Shoulder Press
2 sets of 50 lbs 12-14 reps
1 set of 70 lbs 10 reps
1 set of 80 lbs 6 reps

Smith Machine Shoulder Press
1 set of 90 lbs 8-10 reps
1 set of 70 lbs 10-12 reps
bar weighs 20 lbs

Cable Rear Delt Raise
2 sets 10 reps 1 stack each hand

Cable Lateral Raise
2 sets 12-14 reps 1 stack each hand, hold at the top for last few reps

Smith Machine Calves Raise
2 sets of 70 lbs 15 reps
2 sets of 90 lbs 12-14 reps

Seated Smith Machine Calves Raise
1 set of 90 lbs 15-18 reps
2 sets of 110 lbs 15-18 reps

Time: 1h10 min


#38

Arms today

5 min cardio (light jogging)

EZ Bar Curl
2 warm up sets just the bar 12-14 reps (close and reverse grip)
2 working sets 12 reps 35-45 lbs (added a few partial reps for the last set)

Incline Bench Skullcrusher
2 working sets 45-55 lbs 12 reps (after warming up with one hand overhead triceps extension)

Rope Extension
2 working sets 5 stacks 8-10 reps

Rope Curl
2 working sets 4 stacks 12-14 reps

Dumbbell Triceps Kicback
2 working sets of 10 lbs each hand 12-14 reps (just for the pump)

Preacher Curl Machine
1 warmup set 22 lbs 12 reps (each hand)
2 working sets 33 lbs 10-12 reps (each hand)

Time: 45 min


#39

Leg Day

Stretching

Dumbbell RDL
2 warmup sets 30-40 lbs 12-14 reps
3 working sets 70-70-80 lbs 10-12 reps

Vertical Leg Press on Smith Machine
4 sets of 10-14 reps 90-90-140-140 lbs

One-legged Calf Raise with Dumbbell
1 set 12 reps bodyweight only (each leg)
2 sets 10-12 reps 15 lb on the other side of working leg (each leg)
done on a high platform 1-2 feet above the ground while the other hand holding a pillar

EZ Bar Lunges
3 sets of 12 reps 35 lbs

Dumbbell Calf Raise
3 sets of 30-40-40 lbs 10-12 reps (use thick crossfit plates for extra range of motion)

Time: 1 h 20 min


#40

Core and a little bit of cardio

Stretching
Quad Foam Roll, Lower Back, etc

Superman
2 sets of 10-12 reps

Ab pulldown
1/3 whole stack 1 set 12-14 reps
2/3 whole stack 2 sets 8-12 reps

Seated Flat Bench Leg Pull In
2 sets of 10-12 reps

Crunches on Bosu Ball
2 sets of 10-12 reps

5 min treadmill on hill

Time: 40 min