Training programs » Frank Medrano's Routine
Day 3
Target area: Abs, Shoulders
Set 1
1 round
100
有效性
俯卧撑
rest after the set: as much as you need
Set 2
4 rounds
10
有效性
Standing Dumbbell Press
rest: as much as you need
Set 3
4 rounds
10
有效性
Side Lateral Raise
rest: as much as you need
Set 4
4 rounds
10
有效性
Bent-Over Dumbbell Lateral Raise
rest: as much as you need
Set 5
1 round
100
有效性
Crunches
rest: as much as you need
50
有效性
Cable Crossover
rest: as much as you need
50
有效性
High intensity crunches
rest after the set: as much as you need
Set 6
3 rounds
120
小号
Scissor Kick
rest: as much as you need
Set 7
3 rounds
60
小号
Crunch hold
rest: as much as you need
Set 8
1 round
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 9
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
Set 10
1 round
max
小号
Handstand hold
rest: as much as you need
900
小号
HIIT
rest after the set: as much as you need
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