# Rutina🫪😼

## Lunes: pecho, hombro, triceps

### Workout

- 3 × 8 Knee Push-Up
- 2 × 8 Push-Up
- 2 × 6 Push-Up (Incline)
- 3 × 10 Bench Press - Dumbbell
- 3 × 8 Triceps Press (Seated) - Dumbbell
- 2 × 20s Plank


## Martes: pierna, abdomen

### Workout

- 3 × 8 Bodyweight Squat
- 3 × 8 Lunge
- 3 × 15s Bridge Pose
- 3 × 15 Calf Raise
- 2 × 8 Dead Bug
- 2 × 8 Hip Raise (Bent-Knee)
- 2 × 20s Plank


## Jueves: Espalda, bíceps, antebrazo

### Workout

- 3 × 10 Row (Bent-Over) - Dumbbell
- 3 × 8 Bicep Curl - Dumbbell
- 3 × 8 Bicep Curl (Hammer) - Dumbbell
- 2 × 10 Reverse Curl - Dumbbell
- 3 × 8 Superman
- 2 × 20s Side Plank


## Viernes: cuerpo completo🫪

### Workout

- 3 × 10 Row (Bent-Over) - Dumbbell
- 3 × 8 Bicep Curl - Dumbbell
- 3 × 8 Bicep Curl (Hammer) - Dumbbell
- 2 × 10 Reverse Curl - Dumbbell
- 2 × 8 Superman
- 2 × 20s Side Plank