Training programs » Frank Medrano's Routine
Day 1
Target area: Chest
Set 1
1 round
30
Keabsahan
Daya keluaran dari dua
rest: as much as you need
100
Keabsahan
Push-up
rest after the set: as much as you need
Set 2
4 rounds
10
Keabsahan
Incline Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
Keabsahan
Dumbbell Bench Press
rest: as much as you need
Set 4
5 rounds
20
Keabsahan
Dips
rest: as much as you need
Set 5
1 round
200
Keabsahan
Push-up
rest: as much as you need
50
Keabsahan
Decline Push-Ups
rest: as much as you need
50
Keabsahan
Close-Hands Push-Up
rest: as much as you need
50
Keabsahan
Incline Push-Ups
rest: as much as you need
900
s
HIIT
rest: as much as you need
15
Keabsahan
Crunches
15
Keabsahan
Left side crunches
15
Keabsahan
Right side crunches
rest after the set: as much as you need
Set 6
3 rounds
15
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: as much as you need
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