Frank Medrano Workout Schedule
Frank Medrano Workout Schedule
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
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!