-|||---|||- BCalistenicos -|||---|||-

[BCos]

06/01/2018
Pull up (RS) 3x9, 8, 8
Box pike push up (PL) 3x8, 7, 7
Tuck front lever row (RS) 3x7, 6, 7
Push up (RP) 1x15 + 5, 5, 4, 3
Lateral raises (RB) 3x13, 12, 12

[BCos]

09/01/2018
Jump squat 3x6, 6, 6
Half squat (CR) 3x10, 10, 10
One-leg curl (YB) 3x10, 10, 10
One-leg calf raises 3x10, 10, 10
Leg raises 3x11, 10, 10
Superman 3x11, 10, 10

CR: cinturón ruso

[BCos]

11/01/2018
Dips (RS) 3x7, 7, 6
Push up (RS) 3x9, 8, 8
Inverted row (RS)(RP) 1x12 + 4x5, 5, 4, 4
Triceps extension (RS) 3x8, 7, 7
Biceps curl (RS) 3x7, 7, 7

[BCos]

10/01/2018
Push up (PL) 4x10, 10, 10, 9
Cable row 5x10, 10, 10, 10, 11 @ 45 kg
Lateral raises 4x15, 15, 15, 12
Biceps curl 3x10, 10, 9 @ 22 kg
Triceps push down 3x10, 10, 7 @ 28 kg
Calf raises 5x20, 20, 20, 20, 25

[BCos]

16/01/2018
Dips* 3x8, 8, 7
Tuck front lever row* 3x8, 8, 6
Half squat** 4x10, 10, 10, 10
One-leg calf raises 4x10, 10, 10, 10
Leg raises 3x10, 10, 10
Superman 3x10, 10, 10

* en anillas
** con tirante musculador/cinturón ruso

[BCos]

20/01/2018
Push up* 4x10, 10, 10, 8
Pull up* 4x8, 8, 8, 6
Lateral raises** 4x15, 15, 15, 13
Triceps extension* 3x10, 10, 10
Biceps curl* 3x10, 10, 8

* en anillas
** con banda elástica

[BCos]

24/01/2018
Push up 5x12, 12, 12, 10, 10
Inverted row (bent leg)* 5x10, 10, 10, 10, 10
Lateral raises** 4x15, 15, 15, 15
Triceps extension* 3x10, 10, 10
Biceps curl* 3x10, 10, 10

*en anillas
** con banda elástica

[BCos]

25/01/2018
Dips* 4x8, 8, 8, 7
Tuck front lever row* 4x8, 8, 8, 8
Sissy squat 4x12, 12, 12, 12
One-leg calf raises 4x10, 10, 8, 8
Leg raises 3x11, 11, 11
Superman 3x11, 11, 11

* en anillas

[BCos]

28/01/2018
Push up* 4x10, 10, 10, 10
Pull up* 4x8, 8, 8, 6
Lateral raises** 4x15, 15, 15, 15
Triceps extension* 3x10, 10, 10
Biceps curl* 3x10, 10, 10

* en anillas
** con banda elástica

[BCos]

17/02/2018
Rings push up 4x12, 9, 8, 7
Rings pull up 4x10, 8, 5, 5
Band lateral raises 3x12, 12, 12
Rings triceps extension 3x11, 10, 8
Rings biceps curl 3x10, 8, 7