RUTINA EN CASA (DUMBELLS+ DOMINADAS)

Transform your home into a powerhouse with the **RUTINA EN CASA (30 LB + DOMINADAS)** program! Over the course of 8 weeks, you'll engage in 16 dynamic workouts designed for beginners, utilizing just a set of dumbbells and your body weight to build strength and endurance. Each session includes a mix of push, pull, and leg exercises, ensuring a well-rounded approach to fitness. Get ready to elevate your training and unlock your potential, all from the comfort of your garage gym!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Single Arm Row (Dumbbell)

Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

DÍA A – EMPUJE + ESPALDA

Goblet Squat

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Plank

Dead Bug

Hollow Hold

Dead Hang

DÍA B – PIERNA + CORE + AGARRE

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