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

[BCos]

01/04/2018
Low l-pull up 3x6, 6, 5
Pull up 2x8, 5+3
Inverted row 2x10, 8+2
Biceps curl 2x9, 9
Hanging bent leg raises 2x9, 9

[BCos]

05/04/2018
Shrimp squat 3x8, 8, 8
Sissy squat 2x12, 8
Leg bridge 2x20, 13
Leg curl 2x10, 8
One-leg calf raises 3x10, 10, 8

[BCos]

09/04/2018
Pseudo planche push up 3x6, 4, 4
Push up 2x16, 12+4
Box pike push up 2x6, 5
Handstand 2x20", 20"
Tiger bend push up 2x15, 10+4

[BCos]

14/04/2018
Low l-pull up 3x6, 6, 6
Inverted row 3x8, 8, 8
Biceps curl 2x10, 10
Hanging bent leg raises 2x12, 9

[BCos]

16/04/2018
Shrimp squat 3x5, 5, 5
Sissy squat 3x12, 9, 8
Leg curl 3x10, 8, 7
Leg bridge 2x18, 13
One-leg calf raises 3x10, 10, 10
Calf raises 2x42, 35

[BCos]

19/04/2018
Push up 6x6, 6, 6, 6, 6, 6 @ 45"
Row 6x6, 6, 6, 6, 6, 6 @ 45"
Lateral raises 6x6, 6, 6, 6, 6, 6 @ 45"
Biceps curl 6x6, 6, 6, 6, 6, 6 @ 45"
Triceps dips 6x6, 6, 6, 6, 6, 6 @ 45"

Al estilo Vince Gironda.

Voy a bajar los descansos cada entrenamiento hasta poder completar 6x6 con 15".
Luego, manteniendo ese tiempo de descanso, voy a progresar en repeticiones hasta poder hacer 6x8 y finalmente agregar series hasta completar 8x8 con 15" de descanso.

La rutina es una torso pierna.

[BCos]

22/04/2018
Close squat 6x6, 6, 6, 6, 6, 6 @ 45"
Leg bridge 6x6, 6, 6, 6, 6, 6 @ 45"
Calf raises 6x15, 15, 15, 15, 15, 15 @ 45"
Bent leg raises 6x6, 6, 6, 6, 6, 6 @ 45"

[BCos]

23/04/2018
Push up 6x6, 6, 6, 6, 6, 6 @ 30"
Inverted row 6x6, 6, 6, 6, 6, 6 @ 30"
Lateral raises 6x6, 6, 6, 6, 6, 6 @ 30"
Biceps curl 6x6, 6, 6, 6, 6, 6 @ 30"
Triceps extension 6x6, 6, 6, 6, 6, 6 @ 30"

[BCos]

27/04/2018
Close squat 6x6, 6, 6, 6, 6, 6 @ 30"
Leg bridge 6x6, 6, 6, 6, 6, 6 @ 30"
Calf raises 6x15, 15, 15, 15, 15, 15 @ 30"
Bent leg raises 6x6, 6, 6, 6, 6, 6 @ 30"

[BCos]

29/04/2018
Push up 6x6, 6, 6, 6, 6, 6 @ 15"
Inverted row 6x6, 6, 6, 6, 6, 6 @ 15"
Lateral raises 6x6, 6, 6, 6, 6, 6 @ 15"
Biceps curl 6x6, 6, 6, 6, 6, 6 @ 15"
Triceps extension 6x6, 6, 6, 6, 6, 6 @ 15"