Training programs » Frank Medrano's Routine
Day 1
Target area: Chest
Set 1
1 round
30
תוקף
תפוקת החשמל של שני
rest: as much as you need
100
תוקף
שכיבות סמיכה
rest after the set: as much as you need
Set 2
4 rounds
10
תוקף
Incline Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
תוקף
Dumbbell Bench Press
rest: as much as you need
Set 4
5 rounds
20
תוקף
מקבילים
rest: as much as you need
Set 5
1 round
200
תוקף
שכיבות סמיכה
rest: as much as you need
50
תוקף
Decline Push-Ups
rest: as much as you need
50
תוקף
Close-Hands Push-Up
rest: as much as you need
50
תוקף
Incline Push-Ups
rest: as much as you need
900
שניות
HIIT
rest: as much as you need
15
תוקף
Crunches
15
תוקף
Left side crunches
15
תוקף
Right side crunches
rest after the set: as much as you need
Set 6
3 rounds
15
תוקף
העלאת הרגליים שטוחות בצבת על הבר (הבהונות לגעת בבר).
rest: as much as you need
לשלוח