Training programs » Frank Medrano's Routine
Day 3
Target area: Abs, Shoulders
Set 1
1 round
100
תוקף
שכיבות סמיכה
rest after the set: as much as you need
Set 2
4 rounds
10
תוקף
Standing Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
תוקף
Side Lateral Raise
rest: as much as you need
Set 4
4 rounds
10
תוקף
Bent-Over Dumbbell Lateral Raise
rest: as much as you need
Set 5
1 round
100
תוקף
Crunches
rest: as much as you need
50
תוקף
Cable Crossover
rest: as much as you need
50
תוקף
High intensity crunches
rest after the set: as much as you need
Set 6
3 rounds
120
שניות
Scissor Kick
rest: as much as you need
Set 7
3 rounds
60
שניות
Crunch hold
rest: as much as you need
Set 8
1 round
15
תוקף
Crunches
15
תוקף
Left side crunches
15
תוקף
Right side crunches
rest after the set: as much as you need
Set 9
3 rounds
15
תוקף
העלאת הרגליים שטוחות בצבת על הבר (הבהונות לגעת בבר).
rest: as much as you need
Set 10
1 round
max
שניות
Handstand hold
rest: as much as you need
900
שניות
HIIT
rest after the set: as much as you need
לשלוח