MI RUTINA SEMANAL DE EJERCICIOS EN CASA , APTA PARA PRINCIPIANTES .Full week of workouts//

MY WEEKLY HOME WORKOUT ROUTINE. Here's my entire week of home workouts, Monday through Friday, using only weights and bands. Suitable for beginners. I'm currently splitting my routine into 5 days if you want to build muscle from home. LINK for bands: https://amzn.to/3BM6eeq LINK for Dumbbells: https://amzn.to/3sdmbag Monday: Legs and Glutes 1. Mobility 2. Activation 3. RDL / 4x12 4. Squat / 4x12 5. Superset Single-leg Hip Thrust 5x12 Double-leg Hip Thrust 5x8 6. Single-leg Deadlift 4x10 7. Glute Kickback 4x10 8. Crab Walk 4x12 9. Bridges 4x12 10. Lunges 4x12 Tuesday: Shoulders and Triceps First, I start with abs and cardio. 1. Pushups 4x15 2. Dips 4x15 3. Military Press 4x15 4. Triceps extensions 4x15 5. Skullcrashers 4x15 6. Glute Kickback 4x12 7. Overhead Row 4x12 8. Lateral Raises 4x12 9. Front Raises 4x15 10. Lat Pulldown 4x15 Wednesday: Glutes First Activation Superset 1. Squat 4x15 LDL 4x15 2. Deadlift 4x15 Pull trought 4x15 3. Bridges 4x12 4. Glute Extension 4x12 5. Hip Thrust 4x12 6. Reverse Hypers 4x15 Thursday: Back and Biceps 1. Dumbbell Row 4x15 2. Flyes 4x12 3. One-Arm Row 4x12 4. Superset Superman 4x15 Pulldowns 4x15 5. Superset Dumbbell Row 4x15 Bicep Curl 4x15 FRIDAY: Legs and Glutes 1. Superset Jumps 4x12 Goblet Squat 4x12 2. Bulgarian Split Squat 4x12 3. Lunges 4x12 4. RDL 4x15 5. Hip Thrust 4x15 6. Frog Pushdown 4x20 Follow me on IG for more daily workouts and tips   / fitness_ale19