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[BCos]

Lunes 23/11/2015:
Shoulder press (rpt) 52.5 kg x 1x6, 47.5 kg x 1x8, 42.5 kg x 3x10, 8, 7 @ 3'
Chest press (rpt) 60 kg x 1x8, 55 kg x 1x10, 50 kg x 1x12 @ 3'
Overhead extension (ss) 22.5 kg x 2x8, 7 @ 1'
Lateral raises (rp) 12 kg x 1x12 + 5, 5, 5, 5 @ 15"
Bent over raises (rp) 12 kg x 1x12 + 5, 5, 5, 5 @ 15"

[BCos]

Miércoles 25/11/2015:
Pull up (rpt) 36.25 kg x 6, 23.75 kg x 8, 11.25 kg x 3x10, 8, 7 @ 3'
Dumbbell row (rp) 45 kg x 1x13 + 5, 5, 5, 4
Dumbbell curl (ss) 25 kg x 2x7, 7 @ 1'
Reverse lunge (ss) 30 kg x 3x9, 8, 8 @ 1'
Calf raises (rp) 45 kg x 1x14 + 5, 5, 5, 5 @ 15"

[BCos]

Viernes 27/11/2015:
Handstand push up 3x6, 6, 4 @ 3'
Pike push up 2x10, 10 @ 2'
Declined archer push up 3x5, 5, 5 @ 90"
Close push up 2x10, 10 @ 90"
Lateral delt 2x10, 10 @ 1'
Rear delt 2x10, 10 @ 1'

[BCos]

Lunes 30/11/2015:
Pull up (rpt) 37.5 kg x 5, 25 kg x 8, 12.5 kg x 3x10, 8, 8 @ 3'
Cable row (rp) 45 kg x 1x14 + 5, 5, 4, 4 @ 15"
Dumbbell curl (ss) 25 kg x 2x8, 7 @ 1'

[BCos]

Miércoles 02/12/2015:
Shoulder press (rpt) 52.5 kg x 1x6, 50 kg x 1x7, 45 kg x 3x8, 7, 6 @ 3'
Parallel dips (ss) 3x6, 6, 6 @ 3'
Cable triceps push downs (ss) 40* kg x 2x10 @ 1'
Lateral raises (rp) 12 kg x 1x13+ @ 15"
Bent over raises (rp) 12 kg x 1x13+ @ 15"

[BCos]

Me voy a volcar a la calistenia por un tiempo.

Esta será mi rutina:

A:
Pull up 3x6-10
Dips 3x6-10
Push up 3x10-20

B:
Handstand push up 3x6-10
Pistol squat 3x6-10
Hanging leg lift 3x6-10

Más algunos accesorios.
Tengo planeada la progresión.
Comienzo el proximo lunes.

[BCos]

Viernes 04/11/2015:
Close grip pull up (n) 3x8, 8, 8 @ 2'
Cable row (rp) 45 kg x 1x15 + 5, 5, 5, 5 @ 15"
Dumbbell curl (ss) 25 kg x 2x8, 8 @ 1' + (rp) 20 kg x 11 + 5, 4, 3, 3 @ 15"
Bulgarian split squat (i) 3x8, 8, 8 @ 2'
Calf raises (rp) 1x14 + 5, 5, 5, 5 @ 15"

Combinando un poco lo viejo con lo nuevo.
La semana que viene comienzo con la rutina de calistenia.

[arbol]

Bienvenido al lado calisténico!

[BCos]

Domingo 06/12/2015
Pike push up (n) 3x8, 8, 8 @ 2'
Lateral raises 2x10, 10 @ 45"
Rear delt 2x10,10 @ 1'
Bulgarian split squat (i) 3x9, 8, 8 @ 1'
Calf raises 3x15, 15, 15 @ 1'
Tuck front lever 3x5"-10"
Tuck back lever 3x5"-10"

[BCos]

Martes 08/12/2015
Close grip pull up (i) 3x9, 9, 9 @ 2'
Dip (i) 3x7, 6, 6 @ 2'
Inverted row 3x15, 15, 15 @ 1'
Declined push up 3x15, 10, 9 @ 1'
Biceps curl 2x16, 12 @ 1'
Bench dip 2x15, 15 @ 1'