Frank Medrano’s Workout Routine – 7 days Workout Routine + PDF

Frank Medrano is a CALISTHENICS BODYWEIGHT EXPERT who MOTIVATES and trains to build and gain muscle,lose fat and challenge your body.

Find here the complete Frank Medrano Workout Routine with a printable PDF version.

Full Frank Medrano’s Workout

Here a typical 7 days Workout Routine for Frank Medrano:

Monday: Chest

The Monday Workout Routine for Frank is concentrated on Chest Workout.
The full list of Frank Medrano’s Chest Workout is:

• 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

Read also Hannibal For King Workout Routine – Demystified with Videos and Barstarzz Muscle Up Workout – The Ultimate Routine Bodyweight Fitness.

Tuesday: Back

Back Workout is the plan for Frank Medrano’s Tuesday Workout Routine.
Frank Medrano’s Back Workout Routine contains the following Back Exercices:

• Continuous 15 crunches – 15 side crunches (both sides)
• 15 leg raises – 3 sets
• 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 15 crunches – 15 side crunches (both sides)
• 15 leg raises – 3 sets

Find more about Back Workout on The Best 6 Cable Lat Pulldown Machines For Back Strength

Frank Medreno Workout Routine 7 days

Wednesday: Shoulders/Abs

Frank Medrano’s workout Routine/ plan for Wednesday is for Shoulders and Abs Workout using the following exercises:

• 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 15 crunches- 15 side crunches (both sides),
• 15 leg raises – 3 sets,
• Handstands till failure,
• 15 minutes HIIT cardio,

You may consider getting an Ab Belt Toning if you don’t have enough time … Check Our Guide to  The Best 7 Abs Abdominal Muscle Stimulation AB Belt Toning [2018]

Thursday: Biceps/Triceps

• 30 muscle ups,
• 50 underhand pull ups,
• 4sets/10 reps preacher curl,
• 4 sets/10 reps hammer curls,
• 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

Legs Workout is very important for Frank. The Friday routine is focused on Legs:

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

For more legs Workout, check:

Saturday: Overall body weight training

The Workout Routine for Frank Medrano for Saturday is for Overall Body Weight Training with the following exercises:

• 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)

Find more body weight training on Top 5 Cardio Training Equiments that Burn the Most Calories

Day 7 (REST)

Find the full coaching Program for Medrano here: https://www.frankmedrano.com

Frank Medrano 7 days Workout Routine PDF

In a printable sheet, here the 7 days workout routine for Frank Medrano in PDF format.

Source: Frank Medrano’s Routine

Frank Medrano Youtube

You can find all the Workout and tips for Medrano Frank on his Youtube channel

The information contained on TopFitnessTutorials.com is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent.
TopFitnessTutorials.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program to provide a means for sites to earn advertising fees sold through by advertising and linking to Amazon.com.