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

[BCos]

01/05/2018
Close squat 6x6, 6, 6, 6, 6, 6 @ 15"
Leg bridge 6x6, 6, 6, 6, 6, 6 @ 15"
Calf raises 6x15, 15, 15, 15, 15, 15 @ 15"
Bent leg raises 6x6, 6, 6, 6, 6, 6 @ 15"

[BCos]

02/05/2018
Push up 6x7, 7, 7, 7, 6, 5 @ 15"
Inverted row 6x7, 7, 7, 7, 7, 7 @ 15"
Lateral raises 6x7, 7, 7, 7, 7, 7 @ 15"
Biceps curl 6x7, 7, 7, 7, 7, 6 @ 15"
Triceps extension 6x7, 7, 7, 7, 6, 5 @ 15"

[BCos]

05/05/2018
Close squat 6x7, 7, 7, 7, 7, 7 @ 15"
Leg bridge 6x7, 7, 7, 7, 7, 7 @ 15"
Calf raises 6x18, 18, 18, 18, 18, 18 @ 15"
Bent leg raises 6x7, 7, 7, 7, 5, 5 @ 15"

[BCos]

11/05/2018
Push up 3x15, 15, 10
Pull up 3x8, 8, 6
Pike push up 2x8, 8
Calf raises 3x25, 25, 21

[BCos]

14/05/2018
Close push up 2x8, 8
Close chin up 2x8, 8
Close squat 3x15, 15, 15
Leg bridge 2x15, 13
Leg lift 2x8, 8

[BCos]

16/05/2018
Push up 3x15, 15, 15
Pull up 3x8, 8, 8
Pike push up 2x9, 9
Calf raises 3x25, 25, 25

[BCos]

20/05/2018
Close push up 3x8, 8, 8
Close chin up 3x8, 8, 8
Close squat 4x15, 15, 15, 15
Leg bridge 3x15, 15, 15
Leg lift 3x8, 8, 8

[BCos]

23/05/2018
Push up 4x15, 15, 15, 11
Pull up 4x8, 8, 8, 6
Pike push up 3x8, 8, 8
Calf raises 4x25, 25, 25, 25

[BCos]

28/05/2018
Close push up 4x8, 8, 8, 8
Close chin up 4x8, 8, 8, 7
Close squat 5x15, 15, 15, 15, 15
Leg bridge 4x15, 15, 15, 15
Leg lift 4x8, 8, 8, 8

[BCos]

01/06/2018
Push up 5x15, 15, 15, 15, 12
Calf raises 5x25, 25, 25, 25, 25
Pull up 5x8, 8, 8, 7, 5
Pike push up 4x8, 8, 8, 6