RUTINA de ESPALDA, PECHO y ABDOMINALES en CASA (1 HORA) - Pierde Grasa Gana Fuerza

▸Home Workout Routine to Define Your Back, Abs, and Increase Chest Size. For Men and Women, for all levels 💪 ▸ Do a maximum of 2 to 3 times per week. Maintain a healthy diet. Respect proper technique, always control the movement, get adequate rest, be consistent, and you'll see amazing results 💥 ⭐ Tip: In unilateral exercises, it's important to count how many repetitions you do on each side and then try to do the same number of repetitions on the other side. ▸ Duration: 60+ minutes ▸ Equipment: dumbbells (alternative: bottles filled with wet dirt/rocks or a heavy backpack), and a mat ✅ Warm-up + Workout ✅ By repetitions ✅ 4 trisets (12 exercises total) ✅ 1 min. Rest between exercises (you can rest for up to 3 minutes) ✅ Finish with this stretch:    • RUTINA ESTIRAMIENTOS TREN SUPERIOR | DESPU...   🔴 Supplements and vitamins (Ecuador only): WhatsApp: https://wa.link/dzfubme Website: https://www.europasportnutrition.com/ 🔴 FOLLOW US!: TikTok:   / europasportnutrition   Instagram:   / europa.sport.nutrition   Facebook:   / europasportnutrition   🏃‍♀️ ATHLETE: ALEXANDRA CEDEÑO Instagram:   / alexacedeno27   Facebook:   / alexadianita   📍 Facilities: XTREME GYM FITNESS COMPANY - Ambato, Ecuador Ecuador   / xtremegymambato   📌Matrix: Pichincha Alta and Daquilema 📌Huachi: Av. Atahualpa and Ramón Salazar 📌Cdla. Spain: Cádiz and Vigo 📌Eloy Alfaro and Espejo 🔴 Chapters: 00:00 Instructions 00:28 WARM-UP 03:29 Get Ready for the Routine 🥵 04:00 TRISET 1: Push-ups + Neutral Grip Row + Reverse V-Crunch 16:45 next 1-3 minutes 17:45 TRISET 2: Single-Layer Row + Dumbbell Flyes + Mountain Climbers 34:47 next 1-3 minutes 35:49 TRISET 3: Chest Press + Floor Flyes + Hip Thrusts 50:32 next 1-3 minutes 51:33 TRISET 4: Diagonal Raise + Pullover + Plank with Movement 01:09:01 YOU DID IT!!! 01:09:09 Finish with this stretch:    • RUTINA ESTIRAMIENTOS TREN SUPERIOR | DESPU...   #FollowTheRoutine #ESNRoutine #BackChestABS upper body workout at home, upper body definition routine, upper body workout, develop upper body, complete upper body routine, back, chest, and abs workout at home, back workout at home, chest workout at home, abs and chest workout, chest, back, and abs workout at home, back definition workout at home, abs workout at home Music: Tracks from NEFFEX: I Will Be The Best Music provided by https://slip.stream Free Download / Stream: https://get.slip.stream/vXmgqu Music provided by NoCopyrightSounds: Wiguez, Vizzen, Maestro Chives - Running Wild [NCS Release] Wiguez - Gone (Feat. Rico 56) (Thorne Remix) [NCS Release] Wiguez & Josh Levoid Ft. MaryQueen - Get Out Here (Lennart Schroot Remix) [NCS Release] Wiguez - Pressure (Fectro Remix) [NCS Release] Arcando & Maazel - To Be Loved (feat. Salvo) [NCS Release] Raude - paradise [NCS Release] CITYWLKR - Immortal (feat. Josh Rubin) [NCS Release] T & Sugah - Indecisive [NCS Release] Coopex, KHEMIS - If Looks Can Kill [NCS Release] Britt Lari & Ray Le Fanue - What I Want [NCS Release] Andrew A - Fall Too Deep (feat. Barmuda) [NCS Release] Clarx & Zaug - No Money [NCS Release] jeonghyeon & Noisy Choice - Too Far [NCS Release] Moav - I Don't Wanna Know [NCS Release] MAD SNAX, Poylow, New Beat Order - Lonely Hour [NCS Release] Raude - diversion [NCS Release] Aiobahn & Guy Arthur - All or Nothing (feat. SGNLS) [NCS Release] Coopex, Afterfab, Heleen - EX [NCS Release] Justmylørd, Charles B - Falling For You [NCS Release] Henri Werner - Burned [NCS Release] ASHWOOD - Not A Thing (ft. Blooom & Ghost'n'Ghost) [NCS Release] VOLT VISION, Beneath My Shade - Dangerous [NCS Release] JOXION & EXYT - Testify [NCS Release] jeonghyeon & Noisy Choice - Useless [NCS Release] D'Amico & Valax - Mirage Of My Heart (ft. Fayzone) [NCS Release] Alex Skrindo - Falling Down [NCS Release] Free Download/Stream: https://ncs.io/music Watch:    / nocopyrightsounds   Disclaimer: If you are new to exercise or planning to embark on a new fitness program, you should consult your physician. This video may offer information about health, fitness, or nutrition and is intended for educational purposes only. This information is not intended as a substitute for seeking professional medical advice or suggested treatment. Please note that performing any exercise or program is at your own risk. Try to perform the exercises slowly and with correct technique; if you experience any discomfort, stop exercising.