Training programs » Frank Medrano's Routine
Day 1
Target area: Chest
Set 1
1 round
30
有效性
两个输出功率
rest: as much as you need
100
有效性
俯卧撑
rest after the set: as much as you need
Set 2
4 rounds
10
有效性
Incline Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
有效性
Dumbbell Bench Press
rest: as much as you need
Set 4
5 rounds
20
有效性
骤降
rest: as much as you need
Set 5
1 round
200
有效性
俯卧撑
rest: as much as you need
50
有效性
Decline Push-Ups
rest: as much as you need
50
有效性
Close-Hands Push-Up
rest: as much as you need
50
有效性
Incline Push-Ups
rest: as much as you need
900
小号
HIIT
rest: as much as you need
15
有效性
Crunches
15
有效性
Left side crunches
15
有效性
Right side crunches
rest after the set: as much as you need
Set 6
3 rounds
15
有效性
提高扁平足在栏上的老虎钳（脚尖着酒吧）。
rest: as much as you need
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