Frank Medrano workout routine





This is Frank Medrano's workout routine as mentioned on his official website



 

In case you don't know, Frank Medrano is one of the most calisthenics and street workouts famous athletes on the internet.

 

His workout routine may not get you bulky but it will fet you ripped for sure.

 



Monday: Chest

• 30 muscle -ups

• 100 standard push ups
• 4 sets /10 reps incline dumbbell press
• 4 sets/10 reps flat dumbbell press       
• 5 sets/ 20 reps dips
• 200 standard push ups
• 50 decline push ups
• 50 narrow push ups
• 50 raised push ups
• 15 minutes HIIT cardio
• Continuous 3 sets
15 crunches - 15 side crunches (both sides) - 15 leg raises

Tuesday: Back

 

•30 muscle ups

• 100 overhand pullups
• 4 sets/ 10 reps single arm dumbbell roll
• 4 sets/10 reps pullovers
• 50 under hand pull ups
• 50 over hand pullups
• 10 muscle ups
• 15 minutes HIIT cardio
• Continuous 3 sets
15 crunches - 15 side crunches (both sides) - 15 leg raises

 Wednesday: Shoulders/Abs

• 100 push ups

• 4 sets/10 reps standing dumbbell presses
• 4 sets/10reps lateral dumbbell raises
• 4 sets/10 reps bent down dumbbell lateral raises
• 100 crunches
• 50 crossovers
• 50 high intensity crunches
• 2 minute flutter kicks  (3 sets)
• 60 second crunch holds (3 times)
• Continuous 3 sets
15 crunches - 15 side crunches (both sides) - 15 leg raises
• Handstands till failure
• 15 minutes HIIT cardio

Thursday: Biceps/Triceps

• 30 muscle ups

• 50 underhand pull ups
• 4sets/10 reps preacher curl
• 4 sets/10 reps hammer curl
• 4 sets/10reps reverse grip preacher curl
• 100 dips
• 100 push-ups
• 4 sets/10 reps overhead triceps extension
• 4 sets/10reps reverse grip triceps pull down
• 20 slow pull ups
• 20 slow dips
• 15 minutes HIIT cardio

Friday: Legs

• 4 sets/reps barbell squats

• 4 sets of 20 yard lunges
• 100 body weight squats
• 4 set/10 reps pistol squats
• 4 sets/ 10 reps stiff legged deadlifts    
• 4 sets/ 10 reps standing calve raises
• 4 sets /10 reps seated calve raises
• 100 body weight standing calve raises
• 15 minutes HIIT cardio.

Saturday: Overall body weight training

 • 100 crunches
• 8 100meter sprints
• 100 pull ups
• 200 pushups
• 100 dips
• 30 muscle ups
• 50 crossovers
• 50 high intensity crunches
• 2 minute flutter kicks (3 sets)
• 60 second crunch holds (3 times)

Couples that workout together, stay together