4 sets of 10 repetitions of seated side dumbbell lifts.4 sets of 10 reps of standing side dumbbell lifts.4 sets of 10 reps of standing dumbbell presses.15 minutes of high-intensity interval training (HIIT).50 push-ups when the legs are above the arms.50 push-ups when the arms are above the legs.Dumbbell bench presses – 4 sets of 10 reps.Incline dumbbell presses – 4 sets of 10 reps.To achieve the same body shape as he has, you should train often and regularly, this is how his usual training works. We also recommend that you learn the benefits of swimming. No matter where you are, you can always train effectively”, says Frank. “It works all the muscles of the body, you can do it anywhere and anytime – both indoors and outdoors, both during the day and at night. In order to develop these qualities, he chose calisthenics as a sport – a kind of gymnastics with the active use of the body’s weight. I was tired of being constantly tired, passive, and weak, and I wanted to become brave, fast, and strong”. At some point, something clicked in my head. I was constantly tired, slow, weak, and my diet did not improve the situation. I was ashamed even to just take off my shirt. Frank recalls about that time: “I decided to put myself in order after I saw my terrible condition year after year. He started doing sports just six years before that. Frank Medrano What motivated Medrano to get in shape? Medrano was so impressed by the new food system that in just 3 months, he created the team Vegan Calisthen-X together with his friends. First of all, according to him, he noticed a tremendous increase in energy and a reduction in recovery time, not to mention general recovery. Frank decided to abandon the meat, following their example, and soon he felt all the benefits of such a diet. Interestingly, he became acquainted with vegetarian food through his friends who are Growth Hormone bodybuilders. But one of the most amazing facts is that he still consumes only a Vegan diet during his cycles. Some online resources devoted to workouts say that Frank Medrano had likely used some anabolic steroids during his workouts (and the high chances it was this blend of testosterone or trenbolone). But now, for almost a decade since he seriously engaged in sports, he adheres to a purely vegetable diet. Of course, he was not like that since birth – like most people, he ate meat products until he was 30 years old. That’s it: Frank Medrano is a strict vegan, that is, he consumes only vegetable-based food. Many bodybuilders find it hard to believe that such muscle can be built with Frank Medrano’s workout without working with iron and without eating meat.

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