Introduction

Frank’s life history is very interesting as an interesting story before getting popularity in the field of fitness world. As a high school student, he was an athlete by taking part in the tracking and field races. Although he was an athlete in his school, but he started to feel tiresome and his body got slow down for eight years. His weight was becoming out of control day by day. That time, he promised himself to work hard for gaining strength by then he kept his promise surely as an inspiration in the world. Now days, the stunning power and amazing look of Frank’s body impresses everyone, though his height is 5.9 feet with 190 – pound weight.

Frank Medrano is an efficient exercise trainer and a motivator in calisthenics especially. He encourages and motivates the people to do workout for shedding fat, body muscle gain, increasing the strength of body as a challenge. He has offered many training sessions about body building and body – weight exercises to achieve the target goals. Frank Medrano is an expert in calisthenics exercises, which are very helpful in growing the muscles of body and its strength without using any type of fitness machines. People who want to build their body as Frank Medrano has done, then his diet and workout routine should be followed.

Frank Medrano’s workout routine (6 days per week) is as below:

Monday: Chest

1. 30 muscle -ups
2. 100 standard push ups
3. 4 sets/10 reps incline dumbbell press
4. 4 sets /10 reps flat dumbbell press
5. 5 sets / 20 reps dips
6. 200 standard push ups
7. 50 decline push ups
8. 50 narrow push ups
9. 50 raised push ups
10. 15 minutes HIIT cardio
11. Continuous 15 crunches – 15 side crunches (both sides)
12. 15 leg raises – 3 sets

Tuesday: Back

1. 30 muscle ups
2. 100 overhand pull-ups
3. 4 sets / 10 reps single arm dumbbell roll
4. 4 sets /10 reps pullovers
5. 50 under hand pull ups
6. 50 over hand pull-ups
7. 10 muscle ups
8. 15 minutes HIIT cardio
9. Continuous 15 crunches – 15 side crunches (both sides)
10. 15 leg raises – 3 sets

Wednesday: Shoulders/Abs

1. 100 push ups
2. 4 sets / 10 reps standing dumbbell presses
3. 4 sets / 10reps lateral dumbbell raises
4. 4 sets / 10 reps bent down dumbbell lateral raises
5. 100 crunches
6. 50 crossovers
7. 50 high intensity crunches
8. 2-minute flutter kicks (3 sets)
9. 60 second crunch holds (3 times)
10. Continuous 15 crunches- 15 side crunches (both sides)
11. 15 leg raises – 3 sets
12. Handstands till failure
13. 15 minutes HIIT cardio

Thursday: Biceps/Triceps

1. 30 muscle ups
2. 50 underhand pull ups
3. 4sets / 10 reps preacher curl
4. 4 sets / 10 reps hammer curls
5. 4 sets / 10reps reverse grip preacher curl
6. 100 dips
7. 100 push-ups
8. 4 sets / 10 reps overhead triceps extension
9. 4 sets / 10reps reverse grip triceps pull down
10. 20 slow pull ups
11. 20 slow dips
12. 15 minutes HIIT cardio

Friday: Legs

1. 4 sets / reps barbell squats
2. 4 sets of 20 yard lunges
3. 100 body weight squats
4. 4 set / 10 reps pistol squats
5. 4 sets / 10 reps stiff legged deadlifts
6. 4 sets / 10 reps standing calve raises
7. 4 sets / 10 reps seated calve raises
8. 100 body weight standing calve raises
9. 15 minutes HIIT cardio.

Saturday: Overall body weight training

1. 100 crunches
2. 8 100meter sprints
3. 100 pull ups
4. 200 push – ups
5. 100 dips
6. 30 muscle ups
7. 50 crossovers
8. 50 high intensity crunches
9. 2-minute flutter kicks (3 sets)
10. 60 second crunch holds (3 times)

Sunday: Rest No exercise.

Health and Nutrition

Above mentioned workout routine is best for beginners to their body building. Not only daily work out, but Medrano also maintain his health by following the nutrition plans. He stays away from junk foods and meet mostly. His diet is consisted upon vegetables and beans usually, which are best shield against fat and weakness of body.

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