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rutinas de gym by Narlyn - Hypelist
rutinas de gym
Narlyn - Updated 06/17/25
Upper body
tricep rope pulldown
3x10
standing front raise
3x10
bicep curl
3x10
seated cable row
3x12
bicep y tricep
bicep curls
3x10
hammer curls
3x10
wide curls
3x10
tricep extension
3x10
tricep pushdown
3x10
single arm tricep extension
3x10
abdomen
mountain climber
3x15
single leg raises
3x20
straight leg toe touch
3x15
abdominal crunch
3x20
plank
1min
glúteo
hip trust
4x12-10-8-6
bulgarian split squats
3x12
roman deadlift
3x12
cable glute kickback
3x12
single lateral leg cable extension
3x12
espalda y hombro
barbell rows
3x10
seated cable row
3x10
lat pulldown
3x10
lateral raises
3x10
forward lateral raises
3x10
shoulder press
3x10
lower abs
mountain climbers
3x20
decline sit-ups
3x20
in and outs
3x30sec
leg lifts
3x30sec
alt leg lifts
3x30sec
dead bugs
3x30sec
pierna
sentadilla goblet
3x10-12
sentadilla búlgara
3x10-12
leg press
3x10-12
biserie pierna extensión y flexión
3x10-12
