Frank Zane's workout

(δείτε αυτό το ποστ στα Ελληνικά)

1 = back, biceps, forearms

2 = legs

3 = chest, shoulders, triceps

R = rest day

CYCLE ONE - Train 3 days out of 5

Mon - 1

Tues - R

Wed - 2

Thurs - 3

Fri - R

--------------

CYCLE TWO - Train 3 days out of 5

Sat - 1

Sun - R

Mon - 2

Tues - 3

Wed - R

----------------

CYCLE THREE - Train 3 days out of 5

Thurs - 1

Fri - R

Sat  - 2

Sun - 3

Mon - R

----------------

CYCLE FOUR - Train 3 days out of 6

Tues - 1

Wed - R

Thurs - 2

Fri - R

Sat - 3

Sun - R

So we complete 4 cycles in 3 weeks, which means that every bodypart is trained 1.3 (4/3) times every week.