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[BCos]

Entrenamiento del martes 05/09/2017:

Archer push up (fingertips) 3x5, 4, 4
One-arm lat pull 3x5, 5, 5 @ 26.4 kg
Box handstand push up 2x5, 5
Band lateral raises 1x10
Band rear raises 1x10
Cable biceps curl 2x5, 5 @ 26.4 kg
Triceps pull down 2x5, 5 @ 30.9 kg
Reverse lunge 3x6, 6, 6 @ 17.5 kg
One-leg curl 3x6, 5, 5 @ 15.1 kg
One-leg calf raises 2x12, 12

Saludos!

[BCos]

Entrenamiento del ayer 07/09/2017:

Archer push up (fingertips) 3x6, 4, 4
One-arm lat pull 3x5, 5, 5 @ 27.7 kg
Box handstand push up 2x6, 5
Band lateral raises 1x10
Band rear raises 1x10
Cable biceps curl 2x5, 5 @ 27.7 kg
Triceps pull down 2x5, 5 @ 32.1 kg
Reverse lunge 3x6, 6, 6 @ 20 kg
One-leg curl 3x6, 6, 6 @ 15.1 kg
One-leg calf raises 2x12, 13

Saludos!

[BCos]

Entrenamiento del sábado 09/09/2017:

Archer push up (fingertips) 3x5, 5, 5
One-arm lat pull 3x5, 5, 5 @ 28.4 kg
Box handstand push up 2x6, 6
Band lateral raises 1x10
Band rear raises 1x10
Cable biceps curl 2x5, 5 @ 28.4 kg
Triceps pull down 2x5, 5 @ 33.4 kg
Reverse lunge 3x6, 6, 6 @ 22.5 kg
One-leg curl 3x6, 6, 6 @ 16.3 kg
One-leg calf raises 2x13, 13

Saludos!

[BCos]

Entrenamiento de ayer 13/09/2017:

Archer push up (fingertips) 3x5, 5, 6
One-arm lat pull 3x5, 5, 5 @ 29.6 kg
Box handstand push up 2x6, 6
Band lateral raises 1x10
Band rear raises 1x10
Cable biceps curl 2x5, 5 @ 29.6 kg
Triceps pull down 2x5, 5 @ 34 kg
Reverse lunge 3x6, 6, 6 @ 25 kg
One-leg curl 3x6, 6, 6 @ 17 kg
One-leg calf raises 2x13, 13

Saludos!

[BCos]

Entrenamiento de ayer 17/09/2017:

Archer push up (fingertips) 3x5, 6, 6
One-arm lat pull 3x5, 5, 5 @ 30.9 kg
Parallettes push up 3x14, 13, 12
Cable row 3x15, 14, 12 @ 45.4 kg
Box handstand push up 2x5, 5 
Cable biceps curl 2x5, 5 @ 30.9 kg
Triceps pull down 2x5, 4 @ 35.3 kg
Reverse lunge 2x6, 6 @ 27.5 kg
One-leg curl 1x6 @ 18.2 kg

Saludos!

[BCos]

Entrenamiento del sábado 23/09/2017:

Push up (parallettes) 3x15, 12, 12
Pull down 3x15, 15, 12 @ 39.7 kg
Push up 1x18
Cable row 1x17 @ 30.9 kg
Pike push up 2x15, 15
Biceps curl 2x15, 12 @ 15.1 kg
Triceps extension 2x15, 12 @ 19.5 kg
Close squat 2x20, 18
Short bridge (con pausa arriba) 2x20, 20
Full calf raises 2x30, 30

Saludos!

[BCos]

Entrenamiento de ayer 25/09/2017:

Push up (parallettes) 3x15, 12, 15
Pull down 3x15, 15, 15 @ 39.7 kg
Push up 1x20
Cable row 1x20 @ 30.9 kg
Pike push up 2x15, 15
Biceps curl 2x15, 15 @ 15.1 kg
Triceps extension 2x15, 15 @ 19.5 kg
Close squat 2x20, 20
Short bridge (con pausa arriba) 2x20, 20
Full calf raises 2x30, 30

Saludos!

[BCos]

Día 3 - 27/09/2017
Push up (PL) 3x15, 15, 15
Pull down 3x15, 15, 15 @ 39,7 kg
Push up 1x18
Cable row 1x20 @ 30,9 kg
Pike push up 2x15, 15
Biceps curl (CB) 2x15, 15 @ 15,1 kg
Triceps ext. (CB) 2x15, 15 @ 19,5 kg
Close squat 2x20, 20
Short bridge (HOT) 2x20, 20
Full calf raises 2x30, 30

[BCos]

Día 4 - 30/09/2017
Declined push up 3x12, 12, 12
Pull down (OA) 3x12, 12, 12 @ 19,5 kg
Push up (PL) 1x15
Cable row 1x15 @ 34 kg
Pike push up 2x12, 12
Biceps curl (CB) 2x12, 12 @ 17 kg
Triceps ext. (CB) 2x12, 12 @ 22,7 kg
Fordward lunge 2x15, 15
Leg bridge 2x15, 15
Full calf raises (HOT) 2x20, 20

[BCos]

Día 5 - 02/10/2017
Declined push up 3x12, 12, 12
Push up (PL) 1x15
Pull down (OA) 3x12, 12, 12 @ 20.7 kg
Cable row 1x15 @ 34 kg
Pike push up 2x12, 12
Biceps curl (CB) 2x12, 12 @ 18.2 kg
Triceps ext. (CB) 2x12, 12 @ 23.9 kg
Fordward lunge 2x15, 15
Leg bridge 2x15, 15
Full calf raises (HOT) 2x20, 20