Here are two workouts that Frank Zane did to prep for the Mr. Olympia… Use these to help you get in top shape for your next competition!

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Aug. 16, 1977

Thighs/Calves/Abs/Lower Back
ExerciseSetsReps
Thighs
Leg Extension316, 14, 12
Squat315
Hack Squat310
Leg Curl318,14,12
Calves
Leg-Press Calf Raise415
Seated Calf Raise315
Abs/Lower Back
Roman-Chair Situp1100
Incline Knee-Up340,30,30
Hyperextension120

July 15, 1982

Chest/Triceps/Shoulders/Abs/Lower Back
ExerciseSetsReps
Morning
Chest
75-Degree Incline Dumbbell Press312, 11, 10
30-Degree Incline Barbell Press410, 9, 8, 6
Dumbbell Flye312, 11, 10
Dumbbell Pullover310
Triceps
Close-Grip Bench Press310, 10, 8
One-Arm Dumbbell Extension310, 9, 8
Pushdown310
Kickback310
Evening
Shoulders
Behind-the-Neck Smith Machine Press310
Rear Lateral Raise310
Side Lateral Raise310
One-Arm Front Raise310
One-Arm Lateral Raise310
One-Arm Side Cable Lateral Raise310
Abs/Lower Back
Hanging Knee Up420
-Superset with-
Roman-Chair Situp530
Leg Raise530
-Superset with-
Crunch530
One-Arm Cable Crunch325 per side
Hyperextension120