Training programs » Frank Medrano's Routine
Day 1
Target area: Chest
Set 1
1 round
30
rep
Muscle up
rest: as much as you need
100
rep
Push-Ups
rest after the set: as much as you need
Set 2
4 rounds
10
rep
Incline Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
rep
Dumbbell Bench Press
rest: as much as you need
Set 4
5 rounds
20
rep
Parallel Bar Dips
rest: as much as you need
Set 5
1 round
200
rep
Push-Ups
rest: as much as you need
50
rep
Decline Push-Ups
rest: as much as you need
50
rep
Close-Hands Push-Up
rest: as much as you need
50
rep
Incline Push-Ups
rest: as much as you need
900
sеc
HIIT
rest: as much as you need
15
rep
Crunches
15
rep
Left side crunches
15
rep
Right side crunches
rest after the set: as much as you need
Set 6
3 rounds
15
rep
Leg raises (toes touch the bar)
rest: as much as you need
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