Use my hyperlink for $15 off your first month of Gainful’s subscription!
(This video was sponsored by Gainful.)
Hey, guys!
On this video, I will be strolling you thru a full week of workouts for novices on the fitness center. On this week, we’ll be doing three workouts: one full physique workout, an higher physique one, and lastly, a decrease physique workout.
Please see beneath for time stamps for when every day begins.
This week of workouts will not be geared in direction of weight reduction or weight gain–if you need to do that week of workouts with a give attention to weight reduction, please watch my “12 Week Step by Step Weight/Fats Loss Information” video right here on YouTube.
In fact, most significantly, always remember that your health objectives are fueled additionally by your diet, so at all times keep in mind to remain in step with each your diet & coaching.
———————————————————————————————————
FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please be happy to modify the times up as you want (ie: doing leg day first, and many others.)
Carry out just one workout per day with relaxation days in between as wanted.
DAY ONE | FULL BODY 16:00
(Comply with Alongside Model: )
Heat-Up: Stairmaster | 5-Quarter-hour
1) Leg Press | 3×12
2) Seated Cable Rows | 3×12
3) Pectoral Fly Machine | 3×12
Cool-Down: Treadmill | 5-10 minutes
DAY TWO | UPPER BODY 19:40
(Comply with Alongside Model: )
1) Mounted Pulldown Machine | 4×12
2) Chest Press Machine | 4×12
3) Overhead Press Machine | 4×12
4) Bicep Curl Machine | 4×12
5) Triceps Extension Machine | 4×12
DAY THREE | LOWER BODY 23:01
(Comply with Alongside Model: )
5-minute warm-up on the Treadmill
1) Leg Press | 3 units of 15 reps
2) Leg Extensions | 3 units of 15 reps
3) Leg/Hamstring Curls | 3 units of 15 reps
4) Hip Abductions | 3 units of 15 reps
5-minute cool-down on the Treadmill.
Relaxation 1-2 minutes in between every set for each workout.
———————————————————————————————————
MORE FOLLOW ALONG WORKOUTS:
HOW TO USE GYM EQUIPMENT:
HOW TO PROPERLY PERFORM EXERCISES:
For extra workout movies and every day health motivation, observe me on:
INSTAGRAM:
FACEBOOK:
———————————————————————————————————
*This video and outline accommodates affiliate hyperlinks. This helps assist the channel and permits me to proceed creating extra content material for you. Thanks on your assist!
OTHER:
– Lashes:
#naomikong #fullweekofworkouts #beginnergymworkout
380814 Views – 12296 Favored
#FULL #WEEK #WORKOUTS #BEGINNERS #GYM
*
O freaking protein 🥵🫣😫 16 WHOLE MINUTES!!!
Why is most of this video a damn sponsor bruh
16:04
Can i make all of these in one day?
Could you explain more about creatine and b-alanine? I’ve heard different things about both and unsure to use a pre workout with those ingredients
Hi Naomi any advice for someone that has knee pain that comes on and off..
17 minutes of advertising? SERIOUSLY??
For FREE weight loss consultancy and diet plan visit:
http://prabhatwellbeingcentre.com/weight-loss-consultant-in-asansol/
I can't find the video you reference in the description for weight loss. Is it still up and Im just having a hard time finding it?
more than half of this video is an ad
Ok, didn’t love the add, but you were so helpful I subscribed. Thanks for the video!!
3/4 of this video is an ad for protein powder? That‘s an unsubscribe for me…
The quote makes me immediately want to avoid that brand.
Im just truing to go to the gym tomorrow calm down😭😭😂
Bruh over half the video is an ad
i came to learn how to be confident enough to step foot in the gym, not watch you making a matcha shake 😕
Yall think this is a good 6 day split?
Monday/ Thursday (Legs) Quads, Hamstring, Glutes:
Leg Press
(1st set) 8 reps (rest 2 min)
(2 and 3rd set) 6 reps heavier weight x2
(4th Set) Lights 15 Reps Slowly
Lying Leg Curl
(1st set) 8 reps (rest 2 min)
(2 and 3rd set) 6 reps heavier weight x2
(4th Set) Lights 15 Reps Slowly
Leg extensions
(1st set) 8 reps (rest 2 min)
(2 and 3rd set) 6 reps heavier weight x2
(4th Set) Lights 15 Reps Slowly
Single Leg Split Squat
(1st set) 8 reps (rest 2 min)
(2nd and 3rd set) 6 reps x2 heavier weight
(4th set) 15 reps lighter weight
Kettlebell Hip Thrust
(4 sets) 15 reps each (rest 2 min each set)
Calf Raises
(4 sets) 15 reps each (90 sec rest)
(3 second hold)
Tuesday/Thursday (Push) Chest, Triceps and Delts:
Incline press
(3-4 sets) 8-10 reps (last reps till failure)
Shoulder press
(3-4 sets) 10-12 reps (last reps till failure)
Flat Press
(3-4 sets) 10-12 reps
Lateral raises
(4 sets) 10-12 reps till failure then Immediately switch to lighter weighte till failure
Chest fly
(3-4 sets) 8-10 reps
Tricep extensions
(3 sets) 15 reps each
Overhead tricep extensions
(4 sets) 10 reps each
Skullcrushers
(4 Sets) 8-12 Reps
Wensday/Friday: (Pull) Back, Biceps:
Pull ups & Lat Pull Downs
(3-4 sets) 10-15 reps (till failure)
Dumbell Bent Over Row
(3-4 sets) 8-10 Reps
Dumbell upright row
(3-4 sets) 8-10 reps
Dumbell Incline Bicep Curl
(3-4 sets) 8-10 reps (till failure)
Preacher Curl
(3-4 sets) 8-10 reps
EZ-Bar Curl
(4 sets) 8-10 reps (rlly think abt everything)
REPEAT
vid dài ơi dài xong quá nửa vid đi quảng cáo, u là trờiiiiii
Awesome video! Thank you
im sorry i just started working out and this feel embarrassing to ask but why are there only 3 days instead of 7?
Great job you are rally doing well in this video
Really sumptuous video
video starts at 16:02
16 minutes of ads, 10 minutes of content you actually clicked on. No hate, just kind of frustrating. Other than that, great video!
Day 1 Full Body:
Stair master 5 minutes warmup
3 X 12 reps of leg press
3X12 seated cable ropes/ rowing machine
3X12 Pectoral Fly
Cool Down: 5 Mins on treadmill walking
Day 2 Upper Body:
3X12 Pull downs
4X12 Chest Press
4X12 Overhead chest press
4X12 Bicep Curls
4X12 Tricep Extensions
Day 3 Lower Body:
5 Mins treadmill
3X15 Leg press
3X15 Leg extension machine
3X15 seated leg curl/ hamstring
3X15 Leg abductions
Treadmill for 5mins
Gurl, I hope you got paid good for that 16 min sponsor post….💕
How do I modify workout since I have a neuroma on right foot? I just had stew cells injection and doctor I should not do any weight bearing on that foot.
Go to 16:03 for beginning of workout.
and then do i repeat day 1 on day 4 and day 2 for day 5 …etc? does it work that way?
The majority of this video is her talking about her sponsor. we came here to learn about actual workouts, not have you over sell your proteins..How annoying…smh…
16:00 that's when she starts her workout
Is it just me but I find her such an amazing help especially since I just started my journey to lose 20 pounds. I know it’s a challenge but I feel like with her it’ll be so much easier. Later when I get better I am planning to do them twice and try to push myself to my limits. Thank you for helping me start my exciting journey!!
You are literally a lifesaver, I would be completely lost at the gym without these videos!
I’m too young to go to the gym, but my school has a gym that we are allowed to use at lunch times. I have always really enjoyed exercise, and always wanted to go in the gym. So yeah im rlly excited.
Put some content in those videos too rather just doing 16 minutes of promotion
16 minutes of advertisement???!!!! Girl u r wrong for this!!🗣
wtf why is there literally a 16 minute ad… it’s so hard and aggravating to watch you trip over your words 🙄
Incorrect caption should be about protein powder instead of gym for beginners 🥱
i love ur videos but this one was 85% sponsor and 15% actual video which is disappointing considering I'm a new subscriber
Came here for workout advice and had to skip through 16 minutes of promotion. For anyone seeing the comment just jump to 16 minutes and skip the bs.
You spend half the video on your product…nice try
Good lord this whole video was an Ad.
What do y'all do between sets? 🙂