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APRIL 2003 Hello! Christine and I just finished recording "Frank Zane's Bodybuilding Secrets on CD". It's an interview format that answers commonly asked questions about how I train. It's now available for $12.95 plus $2 postage. Since getting my Smith Machine from Hoist Equipment company in San Diego, I've devised a quick full body training program. So if you have access to one (if you do not you can simply use a barbell), here's my program: Standing calf raise - You'll need a calf block like my Calf Blaster. Do 20 reps, hold for a count of 5 at the top of each repetition. Get a burn in the calves. Erect squat - With bar on upper back, descend slowly into full squat position, making sure to keep your back as straight as possible. Squat upward until you knees are just slightly unlocked. Do 12 reps. Bent over rowing - Bend forward at the waist, keep knees slightly bent, use a shoulder width grip, pull bar up to base of ribcage and lower slowly. Do 12 reps. Front press - Sitting on a bench, grab the bar with a shoulder width grip, press overhead just short of lockout, lower slowly. I like doing this exercise using a 70 degree incline bench supporting my back. Do 12 reps. Curl - Standing with an underhand shoulder width grip and bar resting against thighs, curl bar upwards while moving your body slightly forward as you curl (you need to do this since the bar on a Smith Machine only moves in a straight line). Lower slowly until your arms are very slightly bent at the bottom of the movement, do 12 reps with a fairly light weight. Close grip bench press - I put a 2 inch block under the far end of a bench giving me a slight decline. With a shoulder width grip, lower the bar very slowly to the chest and press upwards just short of lockout. Do 12 reps. That's six exercises that work the whole body. For abs you can do leg raises and crunches, two sets of 25 reps each. Do this two to three times a week. After the first three workouts do a second set of each exercise using a little more weight (5 to 10 pounds) and a few less reps. This is a nice brief routine to do when your training time is limited or if you are traveling. Good Luck,
Frank Zane
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