Training programs » Frank Medrano's Routine
Day 3
Target area: Abs, Shoulders
Set 1
1 round
100
Validade
Flexões
rest after the set: as much as you need
Set 2
4 rounds
10
Validade
Standing Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
Validade
Side Lateral Raise
rest: as much as you need
Set 4
4 rounds
10
Validade
Bent-Over Dumbbell Lateral Raise
rest: as much as you need
Set 5
1 round
100
Validade
Crunches
rest: as much as you need
50
Validade
Cable Crossover
rest: as much as you need
50
Validade
High intensity crunches
rest after the set: as much as you need
Set 6
3 rounds
120
seg
Scissor Kick
rest: as much as you need
Set 7
3 rounds
60
seg
Crunch hold
rest: as much as you need
Set 8
1 round
15
Validade
Crunches
15
Validade
Left side crunches
15
Validade
Right side crunches
rest after the set: as much as you need
Set 9
3 rounds
15
Validade
Levantando os pés planos para o bar (dedos do pé tocar o bar)
rest: as much as you need
Set 10
1 round
max
seg
Handstand hold
rest: as much as you need
900
seg
HIIT
rest after the set: as much as you need
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