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Se trabaja todo el cuerpo en un dia. Tres rutinas diferentes psra entrenar 3 dias a la semana, dejando un dia de descanso entre cada entrenamiento.
Kettlebell Goblet Squat
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3x6 reps |
rest: 60s
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Dumbbell Reverse Lunge
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3x6 reps |
rest: 60s
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Dumbbell Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x6 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x6 reps |
rest: 60s
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Reverse Crunch
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3x6 reps |
rest: 60s
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Dumbbell Squat
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3x6 reps |
rest: 60s
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Dumbbell Hamstring Curl
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3x6 reps |
rest: 60s
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Dumbbell Bench Press (Palms in)
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3x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x6 reps |
rest: 60s
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Dumbbell Incline Bench Row
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3x6 reps |
rest: 60s
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Dumbbell Rear Row (Stability Ball)
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x6 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x6 reps |
rest: 60s
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Dumbbell Alternating Tricep Kickback
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3x6 reps |
rest: 60s
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Stability Ball Crunch
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3x6 reps |
rest: 40s
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Dumbbell Plie Squat
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3x6 reps |
rest: 60s
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Dumbbell Lunge
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3x6 reps |
rest: 60s
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Push-Up
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3x6 reps |
rest: 60s
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Dumbbell Bent-Over Row (Palms in)
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3x6 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x6 reps |
rest: 60s
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Dumbbell Rear Deltoid Row
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3x6 reps |
rest: 60s
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Dumbbell One-Arm Bicep Curl on Stability Ball
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3x6 reps |
rest: 60s
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Stability Ball Tricep Extension
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3x6 reps |
rest: 60s
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Stability Ball Dumbbell Kickback
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3x6 reps |
rest: 60s
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V-Up
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3x6 reps |
rest: 60s
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