T Nation

Frank Zane 2.0 Pure Hypertrophy & Symmetry


#61

Back Workout

Barbell Row
lower back issues can’t use crazy amount of weight
4 sets of 14-13-8-5 reps 45-65-95-115 lbs

Lat Pulldown
3 sets, 55-100-120 lbs dropset with 55 lbs, 14-9-7&7 reps

High Row Machine
3 sets pronated grip 60-80-100 lbs, 12 reps
superset with
3 sets neutral grip (hands grabbing the outer lever) 60-80-100 lbs, 12 reps

Back Extension Machine
3 sets 70-70-75 lbs 10-14 reps slow contraction

Rear Delt Raise with Dumbbells
4 sets of 12-16 reps 15-20-20-25 lbs

Total sets: 20 sets, time: 1h5 min


#62

High volume arms day 25 sets

One hand triceps extension warm-up
4 sets 7.5-10-15-17.5 lbs 12-15 reps each hand

EZ-bar curl
3 sets of 20-30-40 lbs 14-12-10 reps, first two sets just warming up

Triceps pushdown with V-bar (body close to the bar, and pushing down instead of extending forward, Victor Martinez’s method)
4 sets of 17.5-27.5-42.5-42.5 lbs 18-14-8-8 reps

Triceps rope extension (push forward, overhead)
4 sets of 17.5-27.5-32.5-27.5 lbs 10-14 reps

Triceps kickback
2 sets of 10-15 lbs 12-15 reps

Incline Dumbbell Curl Machine
2 sets of 25 lbs each hand 15 reps

Foreams Curls
3 sets 10-15-17.5 lbs each hand 12-18 reps

Dumbbell Reverse Curls
3 sets of 12 reps 15-15-20 lbs each hand

Amazing pump, time: 55 min


#63

Yesterday small workout (cardio, abs, calves)

7.5 min cardio on a bike
4 sets of calf press 14-24 reps 85-100-115-70 lbs (last few reps toes in)
4 sets of ab crunch machine 55-70-70-70 lbs 15-14-12-12 reps
4 sets of smith machine calf raise 10-15 reps 10-25-25-25 lbs plate on each side (forgot to bring my belt so went way lighter)
3 sets of 12-18 reps captain chair leg raise (last few reps legs bent)

Time: 40 min


#64

Legs Day (Ham and Glutes focus)

Hamstring Curl
2 warmup sets of 30-50 lbs 14-18 reps
2 working sets of 70-75 lbs 8 reps

Leg Press
2 warmup sets of 298 lbs 12-14 reps
2 working sets of 388-478 lbs 12-10 reps

Leg Extension
1 set of 50 lbs 15 reps
2 sets each leg 30 lbs 12 reps

Glute Kickback Machine
3 sets of 30-30-35 lbs each side (only 2 sets for right glutes;stronger) 7-10 reps

Hip Abduction Machine
3 sets of 70-50-70 lbs 8-12-8 reps

Total sets 17, time: 55 minutes


#65

Sick Back Workout (I am sick)

2-3 min cardio on stationary bike to warmup

Lat Pulldown
2 warmup sets of 14-12 reps 55-70 lbs
2 sets of 10-8 reps 100 lbs

Dumbbell Chest Supported Row
2 warmup sets of 14-12 reps 30-40 lbs
2 sets of 10-8 reps 60 lbs

One Arm Cable High Pulley Row
2 sets of 12 reps each hand (hold at peak contraction) 27.5 lbs

Hyperextension
3 sets of 15-14-10 reps BW-10-25 lbs

Alternate Incline Dumbbell Curl
3 sets of 12-18 reps 30-40-40 lbs

EZ-Bar Reverse Curl
2 sets of 14-12 reps 20-30 lbs

Time: 50 min, 18 total sets


#66

Chest Workout

Stretching my pecs, foam-rolling my tight quads and hamstrings 5-10 mins

Cable Fly (High to low)
4 sets 10-14 reps (warmups, slow movement)

Dumbbell Incline Press (30 degrees)
3 sets 7-12 reps 85 lbs working set

Hammer Strength Unilateral Incline Press
3 sets of 8-12 reps for each side (one extra set for my weaker right pec)
plus stretching in between sets

Hammer Strength Abs Machine
3 sets of 8-12-16 reps 30-20-10 lbs

Captain Chair Leg Raise
2 sets of 12-15 reps

Dumbbell Pullover (Chest)
3 sets 10-14 reps 22.5 lbs
going really light and focus on peak contraction + stretching in between sets

Seated Dumbbell Side Lateral Raise
3 sets of 15-20-35 lbs 18-15-14 reps

Total sets 21, time: 1h10 min