zane workout

A free workout inspired by Frank Zane and the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the zane-workout.
This workout includes 3 sections (back, delts, traps), 7 exercises, and 18 total sets.

back

seal rows

3 sets of 20 reps

machine rows

2 sets of 6 reps

seated cable rows

2 sets of 8 reps

delts

seated dumbbell shoulder presses

3 sets of 20 reps

cable cross body lateral raises

2 sets of 20 reps

traps

cable bent shrugs

3 sets of 8 reps

barbell bent shrugs

3 sets of 12 reps