Training programs » Frank Medrano's Routine
Day 3
Target area: Abs, Shoulders
Set 1
1 round
100
Kesahan
Tekan tubi
rest after the set: as much as you need
Set 2
4 rounds
10
Kesahan
Standing Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
Kesahan
Side Lateral Raise
rest: as much as you need
Set 4
4 rounds
10
Kesahan
Bent-Over Dumbbell Lateral Raise
rest: as much as you need
Set 5
1 round
100
Kesahan
Crunches
rest: as much as you need
50
Kesahan
Cable Crossover
rest: as much as you need
50
Kesahan
High intensity crunches
rest after the set: as much as you need
Set 6
3 rounds
120
s
Scissor Kick
rest: as much as you need
Set 7
3 rounds
60
s
Crunch hold
rest: as much as you need
Set 8
1 round
15
Kesahan
Crunches
15
Kesahan
Left side crunches
15
Kesahan
Right side crunches
rest after the set: as much as you need
Set 9
3 rounds
15
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: as much as you need
Set 10
1 round
max
s
Handstand hold
rest: as much as you need
900
s
HIIT
rest after the set: as much as you need
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