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

[BCos]

20/02/2018
Pseudo planche push up 3x6, 5, 4
Declined push up (parallettes) 3x9, 8, 6
Pike push up (parallettes) 3x8, 6, 5
Band lateral raises 3x12, 10, 9
Close push up 3x9, 7, 7

[BCos]

22/02/2018
Sissy squat 3x12, 12, 9
Lunge 3x14, 11, 9
One-leg calf raises 3x11, 9, 8
Calf rasises* 3x15, 15, 13
Pike leg lift 3x12, 10, 8

*con pausa de 3" en la parte alta

[BCos]

25/02/2018
Bulgarian pull up 3x5, 5, 4
Inverted row 3x10, 8, 8,
Face pull 3x11, 9, 6
Biceps curl 3x9, 7, 6
Flat tuck back lever 3x5"-7"

[BCos]

28/02/2018
Pseudo planche push up 3x6, 5, 4
Declined push up (parallettes) 3x9, 8, 7
Pike push up (parallettes) 3x8, 7, 7
Band lateral raises 3x12, 9, 7
Triceps extension 3x9, 9, 8

[BCos]

03/03/2018
Sissy squat 3x12, 12, 9
Lunge 3x14, 12, 11
One-leg calf raises 3x11, 10, 9
Calf rasises 3x35, 26, 25
Tuck v-ups 3x10, 10, 8

[BCos]

10/03/2018
Tuck L-pull up 3x6, 6, 6
Pull up 2x8, 6
Inverted row 2x11, 8
Biceps curl 2x10, 7
Hanging knee raises 2x15, 10

Todo en anillas.

[BCos]

17/03/2018
Pseudo planche push up 3x5, 4, 3
Declined push up (parallettes) 2x13, 8
Pike push up (parallettes) 2x9, 7
Band lateral raises 2x14, 11
Triceps extension 2x10, 8

[BCos]

21/03/2018
Low L-pull up 3x6, 5, 4
Pull up 2x8, 5+2+1
Inverted row 2x11, 8
Biceps curl 2x10, 8+3
Hanging knee raises 2x15, 15

Todo en anillas.

[BCos]

22/03/2018
Shrimp squat 3x7, 6, 5
Sissy squat 2x12, 8
Half bridge 2x10, 8
Leg curl 2x10, 10
One-leg calf raises 2x13, 8
Calf raises 2x31, 30

[BCos]

25/03/2018
Pseudo planche push up 3x5, 4, 4
Declined push up 2x12, 9
Pike push up (parallettes) 2x8, 8
Band lateral raises 2x14, 14
Triceps extension 2x14, 12