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Frank Medrano Workout Schedule

Frank Medrano Workout Schedule

Frank Medrano Workout Schedule

Frank Medrano, Frank Medrano workout, Frank Medrano workout schedule, best body of the world, best fitness trainers, best fasion loges, celebrity workout
Monday: Chest
30 Muscles Ups (barbel curve) | 100 standard push ups | 4 sets of inclined dumbbell press (12 each) | 50 decline push ups | 50 narrow push ups | 50 raised push ups | 4 set of flat dumbbell press (12 each) | 15 min HIIT Cardio | 5 sets of dips (20 each) | 200 standard push ups | 15 crunches and 15 side crunches (both sides) | 15 leg raises (3 sets)

Tuesday : Back
30 Muscles ups | 50 over hand pull ups | 100 overhand (palms out) pull ups | 10 muscle ups | 4 sets /10 reps single arm dumbbell roll | 15 mins HIIT cardio | 4 sets/10 reps pull over | continuous 15 crunches- 15 side crunches – both sides | 50 under hand pull ups | 15 leg raises – 3 sets

Wednesday : Shoulder/Abs
100 push ups | 50 high intensity crunches | 4 sets/10 standing dumbbell press | 4 sets/10 reps lateral dumbbell raises | 4 sets/10 reps down dumbbell raises | 100 crunches | 50 cross overs | 2 minutes flutter kick (3 sets) | 60 second crunch hold (3 times) | continuous 15 crunches , 15 side crunches (both sides) | 15 leg raises (3 sets) | handstands till failure | 15 min HIIT cardio

Thursday : Biceps/ Triceps
30 muscle ups | 100 push ups | 4 sets/10 reps over head triceps extension | 4sets/10 reps preacher curl | 4 sets/ 10 reps reverse grip triceps pulldown | 4sets/10 reps hammer curl | 20 slow push ups | 4 sets/10reps rever grip preacher curl | 20 slow dips | 100 dips | 15 mins HIIT cardio

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What to Do on a Sports Holiday

Friday : Legs
4sets/10 reps barbel squat | 4 sets of 20 yard lunges | 4 sets/10 reps standing calf raises | 4sets/10 reps seated calves raises | 100 body weight squats | 100 body weight standing calves raises | 4sets/10 reps pistol squats | 15 mins HIIT cardio | 4 sets/10 reps stiff legged dead lifts

Saturday: Overall body weight training
100 crunches | 30 muscle ups | 8100 metre sprint | 50 crossovers | 100 pull ups | 50 high intensity crunches | 200 push ups | 100 dips | 2 min flutter kick (3 sets) | 60 seconds crunch hold (3 times)

Day 7 – REST!

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