FLEXONLINE.COM.AU|FLEX 53togetrewardedforwhat
you’re doing. Give yourself
a reward, and I don’t mean
eating junk food or doing
something that’s contrary
to your goals. Reward
yourselfinapositiveway.
OnewayIwasableto
stay motivated all those
years was through the
seasonal training approach
Imentionedbefore.Every
yearIwouldcomebackin
thespringtimewithanew
look,becauseIhadworked
on my weak points harder,
andnowthey’reinbetter
relation to the whole body.So focusing on your
weak points helped
you stay motivated?
The thing is to always have
goals.Setsensiblegoalsand
work hard at reaching them.
But don’t sacrifice yourself to
yourgoalstothepointwhere
youcan’tbehappyinthe
moment. Because if you’re
always striving for something
youdon’thave,whatdoes
thatsayaboutrightnow?
Trytohaveboth.Iknow
that’snoteasy.Iremember
when I was training hard all
thoseyears,Iwouldhave
these great photos from
ArtieZeller,andIwouldlook
atthemandalwaysthink,
“Istillneedthis,Igottodo
that...”andsoon.Inever
foundanythingthatgood
with them. And now when
Ilookatthesamephotos,
Ithink,“Wow,howwasIable
to do that?” It’s all a matter
of perspective.Showing
great form
in Olympic
weight-
lifting.Aesthetic
perfection
in his day,
Zane’s
body of
work still
reigns as
the ideal
physique
formanyof
today’s iron
athletes.ZELLER/©FITNESSPUBLICATIONS,INC./COURTESYOFWEIDERHEALTH&FITNESS
EXERCISE SETS REPS
BACK
Front pulldown 3 10
Bentover barbell row 3 10
One-arm dumbbell row 3 10
Low cable row 3 10
Pulldown behind neck 3 10
Stiff-arm pulldown 3 10
BICEPSDumbbell
concentration curl310,8,8EXERCISE SETS REPS
Low incline dumbbell curl 3 10
Preacher cable curl 3 10
Alternate dumbbell curl 3 8
FOREARMS
Barbell reverse curl 3 10
Wrist curl 3 15
ABS
Roman chair sit-up - 200
Seated twist - 100
Crunches - 100In his bookThe Workouts: Personal Training Diaries,Frank Zane chronicled a workout he performed
themorningofSept.9,1977,whichatthetimehecalledhis“bestback,biceps,forearmstrainingyet.”