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[BCos]

Día 6 - 05/10/2017
Declined push up 3x12, 12, 12
Push up (PL) 1x15
Pull down (OA) 3x12, 12, 12 @ 22 kg
Cable row 1x15 @ 34 kg
Pike push up 2x12, 12
Biceps curl (CB) 2x12, 12 @ 19.5 kg
Triceps ext. (CB) 2x12, 12 @ 25.2 kg
Fordward lunge 2x15, 15
Leg bridge 2x15, 15
Full calf raises (HOT) 2x20, 20

[BCos]

Día 7 - 07/10/2017
Declined push up (PL) 3x10, 10, 10
Push up (PL) 2x15, 13
Pull down (OA) 3x10, 10, 10 @ 22.7 kg
Cable row 2x15, 15 @ 34 kg
Pike push up 2x10, 10
Biceps curl (CB) 2x10, 10 @ 20.8 kg
Triceps ext. (CB) 2x10, 9 @ 26.4 kg
Reverse lunge 2x12, 12
One-leg bridge 2x12, 12
One-leg calf raises 2x15, 15

[BCos]

Día 8 - 09/10/2017
Declined push up (PL) 3x10, 10, 10
Push up (PL) 2x15, 13
Pull down (OA) 3x10, 10, 10 @ 23.9 kg
Cable row 2x15, 15 @ 34 kg
Pike push up 2x10, 10
Biceps curl (CB) 2x10, 10 @ 20.8 kg
Triceps ext. (CB) 2x10, 10 @ 26.4 kg
Reverse lunge 2x12, 12 @ 2.5 kg
One-leg bridge 2x12, 12
One-leg calf raises 2x15, 15

[BCos]

Día 9 - 17/10/2017
Declined push up (PL) 4x10, 10, 10, 10
Push up 3x13, 13, 13
Pike push up (PL) 3x10, 10, 7
Lateral raises (RB) 2x15, 15
Triceps ext. 3x10, 10, 10 @ 26.4 kg (4+3)
Reverse lunge 4x10, 10, 10, 10 @ 5 kg

[BCos]

Día 10 - 19/10/2017
Lat pull (OA) 4x10, 10, 10, 9 @ 23.9 kg
Cable row 3x15, 15, 15 @ 34 kg
Biceps curl 3x10, 10, 10 @ 20.8 kg
One-leg bridge 4x12, 12, 12, 12
One-leg calf raises 3x15, 15, 15
Leg raises 3x15, 15, 15

[BCos]

Día 11 - 23/10/2017
Declined push up (PL) 4x10, 10, 10, 10
Push up 3x14, 13, 12
Pike push up (PL) 3x10, 10, 8
Lateral raises (RB) 2x15
Triceps ext. 3x10, 9, 7 @ 26.4 kg
Reverse lunge 4x12, 12, 12, 10 @ 5 kg

[BCos]

Día 12 - 25/10/2017
Lat pull (OA) 4x10, 10, 10, 10 @ 23.9 kg
Cable row 3x15, 15, 15 @ 34 kg
Biceps curl 3x10, 10, 10 @ 20.8 kg
One-leg bridge 4x12, 12, 12, 12
One-leg calf raises 3x15, 15, 15
Bent leg raises 3x15

[BCos]

Día 13 - 27/10/2017
Archer push up (BA) 4x8, 8, 8, 8
Push up 3x15, 15, 15
Biceps curl 3x8, 8, 8 @ 22.7 kg
Triceps ext. 3x8, 8, 8 @ 27.7 kg
Reverse lunge 4x10, 10, 10, 10 @ 7.5 kg
Leg raises 3x10, 10, 10

[BCos]

Día 14 - 30/10/2017
Lat pull (OA) 4x8, 8, 8, 8 @ 25.2 kg
Cable row 3x15, 15, 15 @ 34 kg
Box pike push up 3x8, 8, 7
Lateral raises (RB) 2x15, 15
One-leg bridge 4x10, 10, 10, 10 @ 2.5 kg
Full one-leg calf raises 3x10, 10, 10

[BCos]

Día 15 - 02/11/2017
Archer push up (BA) 4x8, 8, 8, 8
Push up 3x15, 13, 10
Biceps curl 3x8, 8, 8 @ 23.9 kg
Triceps ext. 3x8, 8, 8 @ 27.7 kg
Reverse lunge 2x10, 10 @ 10 kg
Leg raises 3x11, 11, 11