Elevate your hand for those who’re prepared for these again and bicep gainz!
On this video, I will be taking you thru all of the steps of what a typical again & bis day seems like for me.
Be happy to take a screenshot of the workout diagrams included within the video proper earlier than the workout begins and in addition on the very finish of the workout.
This workout is ideal for these of you who’re fairly comfy on the gymnasium and easily simply want workout thought to leap into the subsequent part of your health journey!
Please see down under for outfit particulars, the complete written workout, music playlist, and different movies I discussed!
After all, most significantly, always remember that your health targets are fueled additionally via your diet, so all the time bear in mind to remain according to each your diet & coaching.
MY OUTFIT:
TLF Revive Leggings & Sports activities Bra + Asteria Bomber Jacket (measurement Small every part)
Store right here:
(Low cost Code: “TLF-NAOMIKONG”)
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COMPLETE BACK & BIS WORKOUT:
Foam Rolling: 5-Quarter-hour
1) Assisted Pull/Chin Ups | 4×12
2) V-Bar Pulldowns | 4×12
3) Seated Cable Rope Rows | 4×12
4) Bent-Over Landmine Barbell Rows | 4×12
5) Incline DB Curls | 4×12
6) Spider Curls | 4×12
7) Hercules | 4×12
8) Cable Bicep Curls Drop Set:
a. Use a weight just a little heavier than you’d usually use x AMRAP (As Many Reps As Potential)
b. Lower the load x AMRAP
c. Lower the load once more x AMRAP
d. Relaxation for two minutes
Repeat a-d for a complete of 3x.
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*This video and outline comprises affiliate hyperlinks. This helps help the channel and permits me to proceed creating extra content material for you. Thanks in your help!
My workout guides:
Cute Exercise Garments:
(15% Low cost Code: “TLF-NAOMIKONG”)
Bodybuilding dietary supplements:
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WHAT’S IN MY GYM BAG |
HOW TO USE UPPER BODY MACHINES |
FULL CHEST & TRIS DAY |
For extra workout movies and every day health motivation, comply with me on:
INSTAGRAM:
FACEBOOK:
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OTHER:
– Lashes:
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Music Playlist:
– Poisonous Love | Lvly ft. Christine Smit
– Let Me Drown | Deanz ft. Andy Delos Santos
– All Our Flaws | Sionya ft. Milva
– Satellite tv for pc Love | Emptiness ft. Mia Pfirrman
#naomikong #naomikongfitness #backandbicepsworkout
275742 Views – 7560 Appreciated
#BICEPS #Exercise #Professional
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All your videos are so helpful and great 👍🏾 🙌🏾🙏🏽
Awesome tutorial ❤️‼️
I LOVE YOU.
I don't even think the gym where I'm at have these machines
You put your apple watch on other? I read that for exercises with dumbell it should be on functional training
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This helped me today, thanks.
Foam rolling 5-15 min
Pull/chin ups- 4X12
V bar pulldowns- 4X12
Seated cable rope rows- 4X12
Landmine barbell rows- 4X12
Incline DB curls- 4X12
Spider curls-4×12
Hercules-4X12
Cable bicep curls- 4X max reps (decrease weight progressively)
Love this
Just tried this workout today and this is the best back exercises I’ve ever tried.
absolute queen, cant wait to do this tomorrow
I did this workout today and it was amazing!!!! Especially since I'm just getting back into the gym. Thank you!!!
Aye so cool to see that you guys are fans of barbell (jk too idk???). They are one of my favourite yt fams. Anyway your videos have been super helpful for me on my gym journey. Thanks for the information and motivation🤙🏽
Thank you for this video! What kind of post workout do you use?
Omg🤦 yoga
My only feedback is slow down, you narrating/speaking too fast lol
I could only do 7 ups. I started heavy and lightened the weight. For us the machines are easier the heavier.
Want to go out?
Hey beautiful
U are pretty
Omg your back
Thank you for using this machine, it’s the only one in my gym. Appreciate your help!
Thank you for your detailed videos! You are seriously the best! Quick question though, does it matter the order in which we do these exercises? Thank you!
Sorry I don't understand is that u showing off ur bicep at the beginning but ur arm is flat?
A tip for the foam roller: you should never roll away from your heart, ALWAYS to your heart!
You made the chin ups look so easy, I went in so confidently I couldn't even do one hahaha 😅
Update: I was doing it wrong, you are suppose to set the weights to the highest to support your body..the lighter the weights the more difficult it get.
Did most of this workout today ( only the machines) and omg thank you sooo much !!!
I'm pretty new to the gym and your videos are so helpful!! I was able to to the Hercules next to the big guys on "that side" of the gym.
is there another variation of landmine barbell if you don’t have a barbell?
I know this is a weird thing to comment on – but I really appreciate the fact that you blur out the people in the back!!! I get distracted easily but I also always think about the fact that I would not be comfortable making an appearance in someone else's YT vid. That's so considerate!
That was great. I appreciate the written workout with the photo for easy reference. Newbie to the gym here.
Omg I’d hate to wear a mask whilst working out
This video was super helpful!! Thank you!
I appreciate how they are never half naked on camera lol compared to other bodybuilders, they make me feel so awkard!!
I love how you included the pictures of the workouts at the end of the video. So Helpful!
Thanks for your video with clear instructions. I will watch you from now on. Good job!
Thank you ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️
Thank you lovely 🌷🌷🌷🌷🌷🌷🌷🌷
I was looking for a new back and bicep workout going to try this tonight! Awesome variety ☺️ great video!
Gosh I love this girl !!! She’s detailed, patient and simply light hearted! Oh and she’s cute ! I love how you showed us your pre workout. So many you tubers mention it and I am clueless as to what it is. I’m going to search your meals too.
Love this so much! Easy to follow and killed it at the gym
I am new to gym and it videos really helped me a lot …. Thank you so much… LOVE FROM INDIA ❤️
Yes please do a correct form video
Yess please do a video on how to do pull up. That would be really great.I just started to go to the gym and a complete beginner, your videos helped me A LOTT. Thank you so much
What camera and editor do you use ?
please make a spotify playlist!!
Thank u❤️i will try this workout tomorrow!