Frank Medrano Back Workout

Frank Medrano: Vegan bodybuilder (3-5% BFP)

Our first celebrity of the week is the ridiculously cut Frank Medrano. He is notoriously known for his freakish control during  bodyweight movements, so it is a safe bet to say that today's back workout will have a good deal of bodyweight movements. 

Everyone of our workouts are designed to build lean muscle and lose fat. To get a physique like Medrano though, you will need to be 100% disciplined in the kitchen. 4% body fat is very hard to come by, but this isn't to discourage you. It is certainly achievable. 

Today's lift for the guys:

Bodyweight pull-ups: 50 reps in as few sets as possible

• If you can't do pull-ups on your own, DONT just skip it. Use an assisted pull-up machine. You have to work to achieve your goals.

Bodyweight rows: 5 X 10-15

• Either put the bar low down on a squat rack or on a hammer strength machine.
• Hand placement should be just outside your shoulders.
• Full range of motion w/ a squeeze of your shoulder blades at the top

Superset: Close grip pull downs (4 X 10) X T-Bar Row (4 X 10)

• Maintain form while going a little heavier than usual.
• Growth won't occur if you aren't pushing yourself week to week.

Lower Back Extensions: 3 X 20

• If you're feeling up to it, hold a 25 lb. plate in your arms while doing them

After this workout, your whole back should be feeling pumped. Trust me, Ashton and I hit this lift early this morning and it was awesome. Tomorrow is leg day and I have a good feeling that both you guys and girls will enjoy the celebrity.

One thing I wanted to touch on- one thing I have noticed and have heard first hand from my girl is that some women may be intimidated to do some of these exercises either because of what they may look like doing them or because all the dumb bells are located where all the dudes are. I would absolutely hate for a girl to lose out on the chance to better herself because of one of these situations. Ladies, there is nothing sexier than a girl who works out. I promise everybody in that gym is focused on their workout and the fact of the matter is, if someone makes fun of you for working out that's on them! It takes a coward to take out their insecurities on someone else, so at the end of the day just do you boo boo and #GetFit.