Workouts Frank Medrano

manygoodtips.com_19.08.2014_KPl1ItMpLUZxhThere’s this guy, Frank Medrano. After 7 years of workout exercises, it has reached incredible success. Many call him superathletes, and for good reason. One edition could not give more relief guy than Frank. Sam Frank is positioning itself as calisthenics athlete vegan. What is calisthenics, you ask? In fact, calisthenics is workout American way. We call it street workout, they calisthenics. Like football and soccer. It is a form of exercise that develops muscles, coordination, endurance and agility. As in the workout, calisthenic used only the mass of your body. Calisthenics used in elementary schools and in the army, is used for warming up before other types of exercise and helps burn calories.

Frank is involved in sport for over 7 years. 5 years he ate all the food and only the last 2 years follows a vegan diet. It all began prosaically enough. He, like many people on earth suffer from obesity. He said: «I was ashamed to take your shirt off in public.» And he decided to start using complexes for themselves. After five years of training, he learned that a couple of his friends bodybuilders vegans. He wondered and he decided to try a vegan diet. A couple of months it completely seized and he decided to maintain this way of eating. Clicking on this food, he decided to distribute it to the masses. For this, he enlisted the support of his friends and they opened my website, then on YouTube channel and Facebook page (they are not hard to find if you want it).

Usually Frank does 6 days a week. At each training session it takes about 2 hours. Allocate 2 hours a day probably every. Given the fact that this workout. You don’t even need special equipment for this purpose (although sometimes Frank uses free weights for training).

Here’s his training schedule:

Day one, Chest

30 power outlets:

If the output power is not obtained — start with normal pull-UPS. Don’t do too wide a grip, so will be more involved the muscles of the back, and on this day we need chest muscles. Grip should be shoulder width apart. Probably for the first time to make 30 power outlets you can’t do it, but Frank went to this one year. Start with 10 pull-UPS. In the future, it was easier to do the power outlet, and start to catch up, touching the crossbar is not a chin, and chest. When you catch up about 30 times — start building the power outlet. Try to get first one arm, then the other. When mastered, this method of the power outlet, try once with two hands.

100 push UPS:

Here everything is simple. Push UPS they are the push-UPS. Try to stay straight, do not fill up and not too get the bowl (no need to do any backbends. It’s push-UPS). If 100 times the first does not work, do not worry. Next will be more exercises on push-UPS. It makes no sense to do 100 push-UPS the first day and then a week not to lift anything heavier than a toothbrush.

4 sets of 10 reps dumbbell bench press on incline bench:


As mentioned above, Frank uses free weights for training. Choose the weight of dumbbells for yourself so that by the end of the fourth approach, you have almost no strength left to raise them, but don’t forget, then you have the same dumbbell bench press, only on the bench without tilting. Do the breaks. Many suggest to take a break of about 3 minutes. During this time the muscles have time to relax, but if you feel I took a breath and prepared — do. Don’t let your body cool down.

4 sets of 10 reps dumbbell bench press lying on the bench:

Here all the same. So we go to the next item.

5 sets of 20 reps dips:

When performing this exercise, try to find narrow bars, slightly wider than your shoulders. Descend until you reach the 90-degree angle at the elbow.

200 normal push UPS

50 push-UPS when the hands above the feet:

On the workout sites should be special upgrades. They look like horizontal bars for dwarfs (20-50 cm from the ground). On them and lean when performing this exercise.

50 push-UPS narrow grip:

For a narrow grip to put hands on the width of two thumbs.

50 push-UPS when the feet above the hands:

Also, only now on the rise put your feet.

15 minutes of high-intensity interval training (HIIT):

While HIIT can use acceleration when running or doing this exercise on the ellipse, can use bike. Most importantly, you go at 100% for a short period of time (10-20 seconds) and after a short break (30-50 seconds) repeat. Personally, I replace HIIT with Jogging with acceleration to the field. I agree, it’s not the best replacement, but so far I feel so comfortable.

15 crunches — 15 side crunches:

Simple exercises on a press. For complications may use an inclined Board.

15 leg raises — 3 sets:

Do leg lifts on the bars or on the crossbar. On the bar to raise the legs almost to the head. There is a special trainer with fixation of the back. If you train hard in the gym — look like this.

Day two, Back

30 power outlets

100 pull-UPS grip from the top:

Tightening the grip on top is when you palms inward.

4 sets of 10 reps dumbbell pull:

Get up with one knee on the bench and in the inclined position begin to pull the dumbbell to your chest. As usual, feasible choose for yourself weight.

4 sets of 10 reps pullovers:

Lie down on the bench without bias and floodplain dumbbell behind your head. Raise the dumbbell to the face, then drop back. If you want to complicate your exercise — lie down on the bench back and the pelvis underneath.

50 pull-UPS grip bottom

50 pull-UPS grip top

10 power outlets

15 minutes HIIT)

15 crunches — 15 side crunches

15 leg raises — 3 sets

Day three Shoulder press

100 push-UPS

4 sets of 10 reps standing dumbbell press:

Get up in front of the mirror. Elbows slightly wider than shoulders and pull dumbbell upward. Then just lower it down.


4 sets of 10 reps lifting the dumbbells to the side standing:

Stand up straight and throw up your hands to the sides. Try to lift the dumbbells up to the shoulders, you can slightly bend your elbows.

4 sets of 10 reps lifting the dumbbells to the sides in the slope:

Bend over 90 degrees. Right in front of you. Start breeding dumbbell in hand in the same way as in the previous exercise. The elbows in this case, it will look and go up. Try to at least bend your arms at the elbows. So there will be more loads.


100 crunches

50 crossovers:

For this exercise you will need gym. Will be in the hall — ask the coach. He’ll show you and advise.

50 intense twists

2 minutes of scissors (3 sets):

Lay back and begin to have legs at a time, as in physical education classes in school.

60 seconds hold in the curl

15 crunches — 15 side crunches

15 leg raises — 3 sets

Practice handstands until you drop:

Start doing handstand at the wall or his legs propped up on the bar. Gradually try to be not touching the wall or the crossbar more and more time.

15 minutes HIIT

The fourth day, Biceps triceps

30 power outlets

50 pull-UPS grip bottom

4 sets of 10 reps lifting barbells for biceps to bench:

Unable to raise the barbell on a biceps on the bench, but easier to do it standing. So the more unbend the muscles of the bicep.

4 sets of 10 reps lifting the dumbbells hammer:

Standing or sitting, raise dumbbell until forearm will be parallel to the floor.


4 sets of 10 reps lifting the dumbbells hammer reverse grip

100 dips

100 push-UPS

4 sets of 10 repetitions of extension of the head

Take a heavier dumbbell with both hands and slowly lowered behind your head until forearm rested in the biceps, then slowly raise.


4 sets of 10 reps of triceps extension on the block down reverse grip

For this exercise you will need a simulator. Just as in the case of a crossover the name of the coach and listen to him.

20 slow pull-UPS

20 slow dips

15 minutes HIIT

Day five: Legs

4 sets of squats with dumbbells:

Keep your hands with dumbbells at his feet. When you sit down don’t fold hands just fall down with dumbbells. The slower you do the exercise, the more static load on the legs.

4 sets of 20 yards of lunges:

In General, 1 yard is 0.9144 meters. That is, is only 18 meters, but we’re harsher Americans. So feel free to come in for 20 metres of lunges, but if it’s too easy for you, then pick up the dumbbells and go.

100 squats

4 sets of 10 reps of pistols:

Put one leg forward and sit down on the second foot. For stability keep your hands in front of him.

4 sets of 10 reps deadlift on straight legs:

Go to the gym. The coach shows. Do.

4 sets of 10 repetitions of lifting on socks standing:

For lifting need to stand on a small hill that socks are just above the heels.

4 sets of 10 reps of donkey raises seated:

In the hall. In coach.

100 lifting on socks standing:

If it seems too easy, start to stand first on the toes of one foot, then the other. This is not enough? Take the dumbbell and forth.

15 minutes HIIT

Sixth Day, total-body Workout

100 crunches

8 100-meter sprints

100 pull-UPS

100 push-UPS

100 dips

30 power

50 crossovers

50 intense twists

2 minutes of lying scissors (3 sets)

60 seconds hold crunches (3 sets)

The Seventh Day Rest

On this day (if you, of course, he’ll come around) you can relax. Give the body a break, and next week start a new with increased their results. Get a notebook or download fashion app for doing your workout, the benefit of a huge number of them. If you know what exercises on the ground you can replace the crossover and deadlift, write in the comments.

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