in ,

Frank Medrano: Workout Routine


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.


Leave a Reply
  1. Hello to every body, it’s my first go to see of this blog; this webpage
    consists of remarkable and really good material designed for visitors.

  2. Thanks , I’ve recently been searching for info approximately this
    subject for a while and yours is the best I’ve
    discovered so far. However, what concerning the conclusion? Are you positive in regards to the source?

  3. Great article! That is the level of info that are
    supposed to be shared over the net. Disgrace on the search engines for no more
    positioning this publish higher! Happen over and visit my internet
    site . Thanks =)

  4. Heya! I recently wished to ask if you possess problems with hackers?

    My last blog (wordpress) was hacked and i also wound up losing months of perseverance as a result of no data backup.
    Do you have any methods to protect against hackers?

  5. I loved as much as you’ll receive carried out right here.
    The sketch is tasteful, your authored material stylish.
    nonetheless, you command get bought an shakiness over that
    you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly very often inside case you shield this increase.

  6. If you are planning for most excellent contents like I do, only
    visit this website everyday because it provides feature contents,

  7. I see your site needs some fresh & unique articles.
    Writing manually is time consuming, there is tool for this task.

    Just search in gogle for – marihhus content tool

  8. This website truly has all the information I wanted about this subject and
    didn’t know who to ask.

  9. Wonderful site. Plenty of helpful information here.
    I’m sending it to several pals ans also sharing in delicious.
    And certainly, thanks to the sweat!

  10. Very rapidly this website will probably be famous amid all blogging and site-building people, due to it’s good articles or reviews

  11. Pretty nice post. I simply stumbled upon your weblog and wanted to mention that I’ve really enjoyed browsing
    your site posts. Whatever the case I’ll be subscribing to the feed
    and so i hope you write again soon!

  12. It’s really a nice and helpful piece of information. I’m satisfied
    that you just shared this useful info around. Please stay us informed like this.
    Thanks for sharing.

  13. What’s up colleagues, how is all, and what you wish for to say regarding this article, in my view its in fact
    amazing for me.

  14. hello there and thanks for your information – I’ve certainly picked up anything new from on this site.
    I have done however expertise several technical
    issues by using this site, since I experienced to
    reload the website plenty of times previous to I could have it to load properly.
    I was wondering when your web hosting is OK? Not really that I’m complaining,
    but slow loading instances times will sometimes affect your placement in google and can damage your good quality score if
    ads and marketing with Adwords. Well I’m adding this RSS to my email and could be aware
    of much more of your respective interesting content. Guarantee that
    you update this again soon.

  15. Wow! Eventually I got a blog from which I know how to really obtain useful data concerning my study and data.

  16. Hi, i believe that we saw you visited my site thus i got here to return the prefer?.I am seeking to in locating things
    to improve my website!I guess its ok to utilize several of your ideas!!

Leave a Reply

Your email address will not be published. Required fields are marked *





Which is Better For Bathing Cold or Hot Water?