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

Frank Medreno Workout Routine 7 days

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