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FULL WEEK OF GYM WORKOUTS | Gym Routine



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(Particulars for outfits for every day down under)

Hi there, beaus!

On this video, I will be strolling you thru a full week of workouts for intermediates on the gymnasium. This week, we’ll be doing 4 workouts: two decrease physique days and two higher physique days.
Please see under for time stamps for when every day begins.

This week of workouts is just not geared in the direction of weight reduction or weight gain–if you want to do that week of workouts with a concentrate on weight reduction, please watch my “12 Week Step by Step Weight/Fats Loss Information” video right here on YouTube:

After all, most significantly, always remember that your health objectives are fueled additionally by your vitamin, so at all times bear in mind to remain per each your vitamin & coaching.

Let’s be buddies!
INSTAGRAM:
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FULL WEEK OF WORKOUTS FOR INTERMEDIATES AT THE GYM:
*Please be happy to modify the times up as you want (ie: doing leg day first, and so forth.)
Carry out just one workout per day w/ relaxation days in between as wanted.

Relaxation 1-2 minutes in between every set for each workout w/ longer rests as wanted.

Heat-Up Set: the “apply” units earlier than we get into the “actual” units (ie: strolling/jogging)
Working Set: the “actual” units the place the workout “begins” (ie: sprinting)
Widespread Health Phrases Defined:

Carry out warm-up units at 50-70% of the full weight you intend to make use of for the working units.
Ie: If you’ll use 100lbs TOTAL (50 lbs on either side, not together with the bar), for the working units of Smith Machine Again Squats, begin your first warm-up set at ~50lbs (25lbs/facet) after which second warm-up set at ~70lbs whole (35lbs/facet).
*PLEASE NOTE THAT THE ABOVE IS A GENERAL SUGGESTION. PLEASE WARM-UP & USE WEIGHTS THAT YOU ARE COMFORTABLE WITH CATERED TO YOUR NEEDS & GOALS.*

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DAY 1 | TOTAL LOWER BODY DAY 1:45
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Heat-Up: Treadmill | 5 min
Full Physique Foam Rolling | 10-15 min
1) Smith Machine Again Squats | 2 heat up units of 12 reps, 4 working units of 12 reps
Easy methods to Squat on the Smith Machine:
2) Leg Press | 4×12
Leg Press Tutorial:
3) Leg Extension (Machine) | 4×12
4) Glute Drivers (Hip Thrusts) | 4×12
Hip Thrust Tutorial:
5) Stationary Lunges | 4×12/leg
Cool-Down: Treadmill | 5 min

DAY 2 | CHEST, SHOULDERS, & TRIS 6:00
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Heat-Up: Treadmill | 5 min
Full Physique Foam Rolling | 10-15 min
1) DB Chest Press | 2 heat up units of 12-15 reps, 4 working units of 12 reps
2) Machine Chest Flyes | 4×12
3) DB Shoulder Press | 4×12
4) Machine Lateral Raises | 4×12
5) DB Overhead Triceps Extensions | 4×12
6) Triceps Pushdowns | 4×12
Triceps Pushdown Tutorial:
Cool-Down: Treadmill | 5 min

DAY 3 | BACK & BIS 9:08
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Heat-Up: Treadmill | 5 min
Full Physique Foam Rolling | 10-15 min
1) Assisted Pull/Chin Ups | 4×12
Pull/Chin Ups Tutorial:
2) Large-Grip Lat Pulldowns | 4×12
Large-Grip Lat Pulldown Tutorial:
3) Seated Rows | 4×12
4) a. Bent-Over EZ Bar Rows | 12 reps
b. DB Bicep Curls | 12 reps
c. Relaxation for 1-2 min
Repeat a-c for a complete of 4x.
Bent-Over Row Tutorial:
5) Machine Bicep Curls | 3×30
Cool-Down: Treadmill | 5 min

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DAY 4 | LEG DAY (HAMSTRING & GLUTE-FOCUSED) 11:50
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Heat-Up: Treadmill | 5 min
Full Physique Foam Rolling | 10-15 min
1) Romanian Deadlifts (RDLs) | 2 heat up units of 12 reps, 4 working units of 12 reps
RDL Tutorial:
2) Mendacity Leg Curls | 4×12
3) Bulgarian Cut up Squats | 4×12/leg
4) Hip Abduction Machine Pyramid Set:
a. 15 reps at a lighter weight
b. Improve the load & do 12 extra reps
c. Improve the load once more & for 9 extra reps
d. Relaxation for 1-2 min
Repeat a-c for a complete of 3x.
Cool-Down: Treadmill | 5 min

Cardio possibility to incorporate after any of the above workouts:
Full Physique Kettlebell & Leap Rope HIIT |
Tremendous Intense Full Physique HIIT |
Full Physique Shred |

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*This video and outline incorporates affiliate hyperlinks. This helps assist the channel and permits me to proceed creating extra content material for you. Thanks in your assist!

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25 Comments

  1. ✅Check the description for:
    – Time stamps for each day
    – Full written workouts
    – Outfit details, discount code, & link to shop
    Thanks for stopping by, loves! 😘

  2. I’ve noticed the disclaimer you put in your videos about weight loss not being the goal for the workout. Do you have any videos that are geared towards weight loss? I really love your page and I did one of your videos for 3 days and I feel so motivated and empowered! I’m evening making a gym schedule for myself. But when I saw that it says “not geared toward weight loss” I was like oh no that’s what I need! Hope you can help🤗

  3. Just know that this…was a whole blessing. And also thank you for being professional about it, in all your vids; like I feel classy and informed watching your content as opposed to a lot of the typical stuff from other women that come up in my suggestions. You set yourself apart, thank you for your content!

  4. I have been doing this for about four weeks now and am having a great time! Would love to see another 'full week of workouts' video for more inspiration and to change up my routine haha. Thank you!!!

  5. Hey Naomi thanks for the great video, your videos really helped me feel less intimidated when working out alone in the gym 🥺🥺 May I ask if there any alternatives for hip abduction machine?? Can’t find these machines in mine! ☹️

  6. i wish more people knew about your channel. you do not understand how much you have helped me build up my confidence in the gym! you have really helped me with my fitness journey <3333

  7. I'm finishing up a month of your beginner machine only program, and am very excited to start doing this next. I feel so much stronger already!!!!

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