PULL DAY WORKOUT | Deadlifts, Back, & Bis

What’s good, babes!?

Immediately, we’ll be doing a Pull Day Exercise which generally consists of deadlifts and again exercises. Nevertheless, I am going to even be including in some bicep exercises as nicely!

Be happy to take a screenshot of the workout diagrams included proper earlier than and after the workout so you may simply take this workout with you to the health club!

Please see down under for the complete written workout & music playlist.

After all, most significantly, always remember that your health targets are fueled additionally by your vitamin, so all the time bear in mind to remain in line with each your vitamin & coaching.

Outfit Particulars:
TLF Techne Professional Exercise Shorts (Black Glitz, Medium) + Techne Professional Exercise Sports activities Bra (Black Glitz, Medium)
Store right here:
15% off Low cost Code: “TLF-NAOMIKONG”


*Not featured: full physique foam rolling, 2×12-15 reps of RDLs with simply the barbell

1) Sumo Deadlifts | 5×3 @80percent1RM 1:12
2) Lat Pulldowns | 4×12 3:03
3) Seated Cable Rows Pyramid Set: 3:44
– 12 reps at a lighter weight
– Improve the burden for 9 reps
– Improve the burden once more for six reps
4) Bent-Over Rows | 4×12 4:49
5) Dealing with -Away Cable Bicep Curls | 4×15 5:10
6) 21s | 4 units 5:39

1RM Calculator:
What’s 1RM and different health phrases defined:
The right way to Deadlift:
The right way to Do a Bent-Over Row:


My workout guides:

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



See also  The BIG BACK Workout Wideners (2 BEST EXERCISES!!)

For extra workout movies and every day health motivation, observe me on:

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

– Lashes:


(In identical order as video)
– So Rattling Weak – SOAP!
– I”m Bulletproof

#naomikong #naomikongfitness #pulldayworkout

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  1. Thanks so much for stopping by! ☺️
    ❎Be sure to check the description for:
    – Full written workout
    – Outfit details, discount code, & link to shop
    – Music playlist
    – 1RM Calculator
    – Other helpful videos
    Wishing you all a wonderful Tuesday! 😘

  2. Im not a woman but im going to say something from experience, some people are saying that deadlift is for leg day but after from experience when i did my pull day training all of my back muscles and then i went to press day when i did squats and then went for the deadlift i couldn't lift it because my trapezius and forearms muscles were giving out, im not a steroid user and for now im not taking supplements so if you are a normal natural person i would say to do the deadlift as the first pull excersise in pull day and in press day doing something like a Romanian deadlift or sumo, experimentation and consistency is the key.

  3. Thank you! I like the idea of putting all the workouts before starting your workout vid. Really thoughtful of you for letting us take a screenshot in case we forgot some workouts in the gym. Anyway today is my pull day and im gonna use this as my guide later. Please continue making fitness videos. God Bless xxx

  4. i rly enjoy how u explain everything n jus bombard the viewer w info i myself hav been lifting for abt 2yrs n i feel like i learned so much from this,, instant sub!!

  5. I just came across this video thru your deadlift tutorial.. I'm excited to try everything. I hope you can have a core training workout too or if you have already.. I will try to watch it.

    oh and by the way, i just subscribe to you😊

  6. Hi Naomi! I just wanted to take a moment to thank you for your commitment to providing clear and thorough content. If you haven't already, can you please create a "Pre-weighted Barbell ONLY Leg Workout for Beginners" video?

  7. Naomi I have a question , if I'm eating to the exact number of my BMR should I stay there or decrease by 10% to see progress with workout or stay at that and just increase my work out.

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