✅ Rutina de 3 días en el gimnasio, para gente con poco tiempo

 

 

 

Rutina de 3 dias en el gimnasio para gente con poco tiempo 1

 






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(function ($) { var $self = $('.adace-loader-67483da6ef0c2'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ef0c2 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ef092%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef0c2(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef0c2(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483da6ef138'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ef138 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ef10a%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef138(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef138(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


El entrenamiento es algo importante, es necesario ejercitar nuestro cuerpo para estar saludable y sentirse bien con uno mismo. Pero sabemos que para muchos quizá no es tan fácil ir al gimnasio u entrenar todos los días. De hecho NO es bueno entrenar todos los días porque el cuerpo necesita de descanso, lo óptimo para tener buenos resultados es entrenar 5 días, que nos permite repartir los grupos musculares en cada día y nos deja 2 días de descanso.

 

Pero supongamos que en tu caso no tienes, tiempo tan sólo puedes entrenar 3 días, o quizá no tienes la motivación suficiente para entrenar 5 días a la semana. Bien pues si quieres conseguir un cuerpo musculoso con un entreno de 3 días, debes de tener en cuenta de seguir una buena alimentación, no es difícil y no requiere de mucho más tiempo. Si no hay buena alimentación, no hay resultados, da igual que entrenes 3 días o 5 días.





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(function ($) { var $self = $('.adace-loader-67483da6ef3c6'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ef3c6 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ef37b%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef3c6(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef3c6(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483da6ef47c'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ef47c = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ef43a%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef47c(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef47c(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Entrenamiento de 3 días en el gimnasio

La rutina está divida en 3 días, obvio. Entre esos días dejamos un día de descanso y luego el fin de semana descansaremos también. Así tendremos bien repartida toda la semana. Haremos un número de serie de 3-4 y un rango de repeticiones de 8-12 para enfocarnos en la ganancia de masa muscular.

 

 

El primer día nos enfocamos en el tren superior, con los pectorales tríceps y espalda. El segundo día de entreno nos enfocamos en toda la pierna, ya que incluye varios músculos: cuádriceps, femoral, gemelos, glúteos. Así que no es necesario añadir nada más ahí. Y ya el tercer día haremos bastante intensidad al hombro, con un poco de bíceps y para terminar abdominales. Con esto ya trabajamos la totalidad de nuestro cuerpo.

Rutina de 3 dias en el gimnasio para gente con poco tiempo 2




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(function ($) { var $self = $('.adace-loader-67483da6ec560'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ec560 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ec530%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ec560(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ec560(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483da6ec5d7'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ec5d7 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ec5aa%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ec5d7(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ec5d7(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Puede que la rutina sea larga, con una duración mínima de 60 minutos, y máxima de 90 minutos. Si te demoras más de eso o tardas menos, algo estás haciendo mal. Tomate 1 a 2 minutos de descanso entre cada serie. Y como unos 3 minutos entre cambio de ejercicio.

 

 





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(function ($) { var $self = $('.adace-loader-67483da6ef6f6'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6ef6f6 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6ef6c7%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef6f6(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6ef6f6(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







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Esta rutina está pensada para gente con ya conocimientos sobre los ejercicios y un nivel medio. Si tu nivel es más bajo, o eres principiante, NO hagas superseries porque te cansará enseguida. También puedes quitar algún ejercicio de cada día, que NO sea bíceps, tríceps o gemelo porque como puedes apreciar ya se trabaja poco, así que esos ejercicio no los reemplaces. Tes e infusiones

 





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(function ($) { var $self = $('.adace-loader-67483da6efbd9'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6efbd9 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6efbab%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6efbd9(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6efbd9(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Pero vamos al asunto y aquí te dejo la rutina de 3 días para hipertrofia en el gimnasio:

 

 

Día 1: Pectorales, Tríceps y Espalda

  • Press banca con barra: 4 series x 8 repeticiones
  • Aperturas en máquina: 3 series x 10 repeticiones
  • [SUPERSERIE] Press vertical en máquina + Fondos en máquin: 3 series x 10 repeticiones
  • Extensión tríceps en polea con cuerdas: 4 series x 10 repeticiones
  • Remo en máquina Smith: 4 series x 10 repeticiones
  • Dominadas: 3 series x 10 repeticiones
  • Jalones al pecho: 4 series x 10 repeticiones

Día 2: Descanso

Este día te lo puedes tomar de descanso.

Día 3: Pierna

  • Sentadilla en máquina Smith: 4 series x 10 repeticiones
  • Press pierna: 4 series x 12-10 repeticiones
  • Extensión cuádriceps con una pierna (alternando): 3 series x 10 repeticiones
  • Peso muerto rumano: 4 series x 8 repeticiones
  • [SUPERSERIE] Curl femoral echado + Curl femoral sentado: 3 series x 10 repeticiones
  • Máquina abductores: 3 series x 10 repeticiones
  • Elevación pantorrillas en máquina: 3 series x 15 repeticiones

Día 4: Descanso

Este día te lo puedes tomar de descanso.

Día 5: Hombro, Bíceps y Abdominales

  • Press militar en máquina Smith: 4 series x 10 repeticiones
  • Press de hombro landmine: 3 series x 12 repeticiones
  • [SUPERSERIE] Elevaciones laterales con mancuernas, apoyado en respaldo + Pec dec inverso: 4 series x 10 repeticiones
  • Dominadas supinas (biceps): 4 series x 8 repeticiones
  • Curl concentrado en polea, apoyado brazo en respaldo: 3 series x 10 repeticiones
  • [SUPERSERIE] Crunches + Rueda: 3 series x 10 repeticiones
  • Oblicuos con mancuerna: 4 series x 10 repeticiones

Día 6 y 7: Descanso






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(function ($) { var $self = $('.adace-loader-67483da6f0085'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6f0085 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6f0054%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f0085(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f0085(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483da6f0137'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6f0137 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6f00f0%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f0137(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f0137(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


Estos dos días (normalmente fin de semana), lo tomaremos de descanso.

 

 








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(function ($) { var $self = $('.adace-loader-67483da6f046e'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6f046e = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6f043f%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f046e(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f046e(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483da6f04e4'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483da6f04e4 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483da6f04b6%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f04e4(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483da6f04e4(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


✅ Rutina de 3 días en el gimnasio, para gente con poco tiempo

Día 1: Pectorales, Tríceps y EspaldaDía 2: DescansoDía 3: PiernaDía 4: DescansoDía 5: Hombro, Bíceps y AbdominalesDía 6 y 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-de-3-dias-en-el-gimnasio-5600-0.jpg

2025-01-12

 

Rutina de 3 dias en el gimnasio para gente con poco tiempo 1
Rutina de 3 dias en el gimnasio para gente con poco tiempo 1
Rutina de 3 dias en el gimnasio para gente con poco tiempo 1
Rutina de 3 dias en el gimnasio para gente con poco tiempo 1

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