End with a superset: upright rows (wide grip, bar to collarbone) and bent-over laterals. No rest between. Ninety seconds after. His delts burned like small suns.
He finished with stiff-legged deadlifts, knees soft, bar scraping shins. His hamstrings would cramp in the car on the way home. He called that “confirmation.” frank zane routine
Leg extensions first, to pre-exhaust. Four sets of fifteen, feet pointed slightly inward for teardrop sweep. Then squats—but high-bar, upright torso, never below parallel. “Depth is a trap,” he warned. “Go deep, and the hips take over. Stay shallow, and the quads scream.” End with a superset: upright rows (wide grip,
Pull-ups first. Wide overhand grip. He used no straps—forearms had to earn their keep. Four sets to failure, which was usually ten or eleven reps. Then T-bar rows, chest supported on a pad, pulling into his navel. “Squeeze the shoulder blades together,” he’d mutter. “Now hold it—one, two.” His delts burned like small suns