FULL WEEK OF WORKOUTS | What My Workouts Actually Look Like

MY BABES.

On this video, I will be taking you thru an ENTIRE WEEK OF WORKOUTS with me!
I’ve by no means performed one in all these earlier than so PLEASE lmk in a remark if that is one thing you get pleasure from or in the event you favor particular person workouts as a substitute!

Please see down under for the complete written workouts.

After all, most significantly, always remember that your health targets are fueled additionally via your diet, so at all times bear in mind to remain in keeping with each your diet & coaching.

Outfit Particulars for Day One:
TLF Tempo Sports activities Bra (Wine, Small) + Tempo Shorts (Wine, Small)

Outfit Particulars for Day Three:
TLF Tempo Ribbed Sports activities Bra (Medium, runs small) + Tempo Shorts (Small)

Store right here:
15% off Low cost Code: “TLF-NAOMIKONG”

———————————————————————————————————

Gangsta Wrist Wraps:
SBD Lever Belt:
SBD Knee Sleeves (Small):
Headphones:

Primary Health Phrases Defined:
The way to Squat:
The way to do a Pull/Chin Up:
The way to do a Lat Pulldown:
The way to Use the Cable Machine:
The way to Deadlift:
What’s In My Gymnasium Bag:

———————————————————————————————————

DAY ONE (MONDAY) | LOWER BODY: 0:31
1) Squats | 6×2 reps @85percent1RM
2) Rack Squats | 4×4 reps @65percent1RM
3) a. Cable Step Ups | 12 reps/leg
b. Calf Raises | 12-15 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
4) Single-Leg Leg Extensions | 4×10 reps/leg
5) Incline Treadmill Stroll | 20-Half-hour

DAY TWO (TUESDAY) | CHEST & TRIS: 6:20
1) Bench Press | 6×2 reps @92percent1RM
2) Block Press | 4×4 reps @92percent1RM
3) Cable Chest Flyes | 4×10-12 reps
4) Dumbbell Overhead Triceps Extensions | 4×15 reps
5) Triceps Pushdowns | 4×10-12 reps
6) Incline Treadmill Stroll | 20-Half-hour

DAY THREE (WEDNESDAY) | SHOULDERS: 10:16
1) Dumbbell Shoulder Press | 4×10 reps
2) Arnold Press | 4×8-10 reps
3) Dumbbell Lateral Raises | 15 reps
4) a. Alternating Dumbbell Entrance Raises | 12-15 reps/arm
b. Bent-Over Rear Delt Flyes | 12-15 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.

DAY FOUR (THURSDAY) | BACK & BIS: 14:21
1) Assisted Pull/Chin Ups | 4×12 reps
2) a. Huge-Grip Lat Pulldowns | 12 reps
b. Hercules | 12 reps/arm
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 4x.
3) Isolateral Excessive Rows | 4×12-15 reps/arm
4) a. Seated Cable Rows Pyramid Set:
– 10 reps at a lighter weight
– Improve the load for an additional 8 reps
– Improve the load as soon as extra for six extra reps
b. Cable Bicep Curls | 15 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 3x.
5) Incline DB Curls | 4×10-12 reps
6) Incline Treadmill Stroll | 20-Half-hour

DAY FIVE (FRIDAY) | LOWER BODY: 18:39
1) Sumo Deadlifts | 4×2 reps @88percent1RM
2) Deadlift Deficits | 4×4 reps @58percent1RM
3) Single-Leg Hip Thrusts | 4×12 reps/leg
4) Staggered-Stance Single-Leg RDL | 4×12 reps/leg
5) Incline Treadmill Stroll | 20-Half-hour

———————————————————————————————————

My workout guides:

Cute Gymnasium Garments:
15% off Low cost Code: “TLF-NAOMIKONG”

———————————————————————————————————

PUSH DAY WORKOUT |
SWEATY LEG DAY |
PULL DAY WORKOUT |

For extra workout movies and every day health motivation, comply with me on:
INSTAGRAM:
FACEBOOK:

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

OTHER:
– Lashes:

#naomikong #naomikongfitness #fullweekofworkouts

71792 Views –  2768 Preferred

#FULL #WEEK #WORKOUTS #Exercises

*