Frank Zane Workout modification Andreas Bjerregaard Søernes Fysioterapi

Der er sommerferie.

Her i juli har jeg hevet Frank Zane ned fra bogreolen og blandet nogen af hans workouts ind i mine.

Workout #20160707

10 x Nordic Hamstring

10 x D.KB front Squat (2 x 16 kg)

15 x Standing calf raise holding two KB

15 x Donkey calf raises

10 x Pull ups

10 x Incline presses

10 x Bench row

10 x Shrugs

10 x curls

10 x Dips

10 x dubbel fly

50 x Hanging knee ups

50 x Abdominal crunches

10 min. air dyner

10 min. row-machine

Workout #20160708

Dobbelt runder: Max out rep x 2 set

DB-shoulder press + pull up

Barbell Incline presses + Bench Row

Dumbell fly + dips

Dumbbell pullover + dumbbell rear deltoid raises

Dumbell Triceps + curls

one-arm dumbbell triceps extension + hammer curl

barbell reverse curl + barbell wrist

Hanging knee up + abdominal crunch

Workout #20160713

Nordic Hamstring

Leg curl

KB Squat

50 Hanging knee up + 50 abdominal crunch + 100 russian twist

Løb 2,5km warm up, 10 x 400 meter interval, 2,5 km cool down

Workout #20160714

OTM 30 min

5 BW push up + 10 BW-sit-up + 15 BW air squat

3 BW burpees + 6 KB Snatch + 9 KB Squat

2 KB HH + 4 KB Swings + 8 KB SDHP

Workout #20160715

500m rowing machine

Round 1

Passive hanging 15 sek between each exercise

Pull up: 2 set af 10 reps

One arm dumbbell Row 2 set af max reps.

Dumbbell Shrug: 2 set af maks

Round 2

Hammer curl 2 set af mak

Biceps curl on a preacher bench 2 set af maks

incline dumbbell curled face down

Round 3

forearm barbell curl

forearm barbell reverse curl

4: 50 Hanging knee up + 50 abdominal crunch + 100 russian twist

Running 1 hour

Workout #20160717

100 KB2 Dead-lift

100 BW Push Up

75 Cardio

150 BW split jumps

125 BW-atomic sit ups

100 Disk Thrusters

Workout #20160718

Exercise 1

10 x 2 nordic hamstring

10 x 2 prone hamstring DB curl

20 x 2 toe-lift calf training

Exercise 2

#4 rounds

1 minute DB2 man makers

1 minute SB Side turns

1 minute KB1 Fig8 Catch

1 minute hammer strikes

1 minute BW mountain climbers

1 minute KB1 side swings

1 minute rest

Exercise 3

50 Hanging knee up + 50 abdominal crunch + 100 russian twist

Workout #20160719

1 times easy running

Workout #20160720

100 curls

30 pull up

100 floor press

100 deadlift

25 burpess

100 push up

100 atomic situp

Workout #20160720

3 x 10 dumbell shoulder press

3 x 10 pec deck

3 x 10 disk pull over

3 x 20 dips

3 x 10 rear deltoid raises

3 x 10 dumbell extension

8 x chin up

8 x pull up

Workout #20160724

Deadlift 5 rep x 8 set

Squat 5 reps x 8 set

4 x runder af

#1

10 db2-renegade-rows

10 bw-v-sit

10 kb swing-squat

#2

10 db2 curls

10 bw atomic sit up

10 kb sdhp squat

#3

10 db2 floor press

10 bw-x-v-sit

10 kb-fig8-catch-squat

Workout #20160726

3*10min

#1
30 db1-snatch/30kcal skierg
kb2-body-crush
bw-plank
#2
30 sb-cave-ball/30 bw-burpees
disk-overhead-hold
bw-plank
#3
30 kb2-dead-lift/30 airdyner
bb-dead-hang
bw-plank

Workout #20160727

Deadlift

Squat

Workout #20160727

10 x 3 Db shoulderpress

10 x 30 db floor press

10 x 3 db pull over

3 min dips

10 x 3 deltoid rais

10 x 3 1-arm db extension

10 x 3 hammercurls maks

Workout #20160730

Løb 8,2 km

Workout #20160731

40 + 20 * 32 min

• Air dyner
• BW burpee pull up
• Row
• KB2 thrusters
• Skierg
• Disk situp getup
• Hammer
• SB-cave ball