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Hey, attractive!
Immediately, we’ll be doing an intermediate again and biceps workout on the gymnasium.
This workout will probably be in a step-by-step kind so you possibly can comply with together with me all through all the workout in order for you. Nevertheless, please be happy to additionally take screenshots of the workout diagrams included proper earlier than the workout begins and proper after all the workout ends in case you want to workout at your personal tempo.
Please see down beneath for the complete written workout and time stamps for when every train begins.
In fact, most significantly, always remember that your health targets are fueled additionally via your vitamin, so at all times keep in mind to remain per each your vitamin & coaching.
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My workout guides:
*This video and outline comprises affiliate hyperlinks from which I get a small fee. This doesn’t change something in your finish, however permits me to maintain on making movies for you guys! All opinions are my very own.
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BACK & BIS WORKOUT:
1) Lat Pulldowns: 4×8 reps 00:35
2) a. Straight-Arm Pushdowns: 10 reps 11:32
b. Cable Bicep Curls: 15 reps w/ a 2-second unfavorable
c. Relaxation for 1 minute
Repeat a-c for a complete of 4x.
3) Seated Cable Rows Pyramid Set: 19:25
a. 12 reps utilizing a lighter weight
b. Improve the load & do 9 extra reps
c. Improve the load once more for six extra reps
d. Relaxation for 1 minute
Repeat a-d for a complete of 3x.
4) a. Bent-Over EZ Bar Rows: 12 reps 28:31
b . DB Bicep Curls: 10-12 reps
c. Relaxation for 1 minute
Repeat a-c for a complete of 4x.
5) Preacher Curls: 3×40 reps 36:20
Relaxation for 1 minute in between every set.
Should you’re unsure how a lot weight to make use of, I at all times advocate beginning with the lightest weight attainable, and when you possibly can comfortably carry out 12-15 reps with correct kind, then enhance the load.
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Music Playlist:
(In identical order as utilized in video)
Laborious to Love – Katnip ft Emmi
Pink Lights – Lvly
Shot Away – Siine ft Willow
Lifelife – Lvly ft Emmi
Boiger – Amaroo
Wilder – Gamma Skies ft Cleo Kelley
Unhealthy for You – Vicki Vox
Store – Zorro
Summer time of Our Lives – waykap
Stroll Into Area – Zorro
Can’t Look forward to You – Deanz
Little Did I Know – Vicki Vox
Lasting – Mindme ft Frigga
Smile for You – Vicki Vox
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Hey, babes! ✨
BACK & BIS WORKOUT:
1) Lat Pulldowns: 4×8 reps 00:35
2) a. Straight-Arm Pushdowns: 10 reps 11:32
b. Cable Bicep Curls: 15 reps w/ a 2-second negative
c. Rest for 1 minute
Repeat a-c for a total of 4x.
3) Seated Cable Rows Pyramid Set: 19:25
a. 12 reps using a lighter weight
b. Increase the weight & do 9 more reps
c. Increase the weight again for 6 more reps
d. Rest for 1 minute
Repeat a-d for a total of 3x.
4) a. Bent-Over EZ Bar Rows: 12 reps 28:31
b . DB Bicep Curls: 10-12 reps
c. Rest for 1 minute
Repeat a-c for a total of 4x.
5) Preacher Curls: 3×40 reps 36:20
💚Shop Gymshark here: https://gym.sh/Naomi-Kong
Thanks for stopping by! Have a great rest of your week! 😘
any recommendations for a substitute for the preacher curls? my gym doesn’t have that machine
I couldn't finish this one and felt bad then realized I've been doing beginner videos and this one isn't! Lol ❤️
Your gym is amazing! Everything is up to date and so many different equipment.
Super awesome and great workout video, I do chest and back exercises every Sunday, and biceps along with shoulder and triceps on Thursday's
I incorporated the straight arm push down into my routine today, and I loved it. Thanks for showing me how so I’m able to have the confidence to do it at the gym
Thank you for all these great videos! You make the gym a lot less overwhelming!!❤❤
Sisssss
I ve been thinking of searching for back workouts for like two days now. Tyyy!
Doing this today !!! (:
Yessssssssssss
Love these follow alongs 🥰🥰🥰🥰
Love the format of this video! Thank you 💕
Another outstanding session from one of the best online trainers ever. 💪💪👸 👏🙂
i'm gonna go to the gym this friday alone for the first time and it's gonna be a back day so let me say this YOU ARE A SAINT
Trying it out today
Your gym is so bright, airy and peaceful
Hey Naomi! Do you have any fitness goals? Like maintaining , building more muscle? You look great btw! Your gym fits are always so cute!
YOUR BODY LOOKS AMAZING
Thank you for this!!! Since i came home from college I haven’t stepped foot in the gym not once 😭😭 this would be a really nice workout to get me back in the groove
I'm so glad i found your page. Keep up the good workout
5:25 artisticas son unos Sweetlovee.Monster muchas y un buen ejercicio. Saludos desdeg la Cd. de world 🌹😉💖
On low pulls, do i do both arms at one time or one at a time and do i do them fast or slow??
You're so breath-taking beautiful, incredibly fit, beautifully muscular lean body, beautiful physique, gorgeous shaped and candy 🍬 sweet
Hai anna iam Nagendar Anna na age 42 KIYOHARAA.Uno qualification m.l.t medical lab technicianc ,Srpt lo jobs unte cheppagalaru anna.with govt Jobs
This is what’s up and I L.🏃🏾O.🏃🏽V.🏃🏼♂️E it!!! 🏃♀️🏃♀️🏃♀️🏃🏽♀️🏋️♀️ ❤️
You look great!
5:25 artisticas son unos LYNELLEE.Uno muchas y un buen ejercicio. Saludos desdey la Cd. de world 🌹😉💖
Superbly explained in plain English.
Happy new month 💜
road to 300K! DAY 1 right here 🙋🏻♂️
Naomi Kong FOREVER
Love the edits on your videos ✌️