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”
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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:
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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
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My workout guides:
Cute Gymnasium Garments:
15% off Low cost Code: “TLF-NAOMIKONG”
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PUSH DAY WORKOUT |
SWEATY LEG DAY |
PULL DAY WORKOUT |
For extra workout movies and every day health motivation, comply with me on:
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FACEBOOK:
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Hey, babes! 👋🏼
❎Be sure to check the description for the full written workouts!
✨TLF Apparel 15% Discount Code: “TLF-NAOMIKONG”
❓Do you prefer a full week of workouts video like this or separate videos for each workout??
Thanks for stopping by & enjoy your weekend! 😘
How long do you use this routine for?
35mins?! i would be so pissed if i saw u in the gym on a rack that long and other peolpe needed to use it
😂😂😂😂😂😂😂🤣🤣🤣
thank you sooo so much for these workouts, they pushed me out of my comfort zone and i genuinely love these exercises. it’s perfect :)))
I can barely lift the bar but I’m dedicated to change that.
Is pre workout like caffeine? I need a booster to help me with energy but afraid I might be reliant on it later.
Girl you are a godsend your workout guides are so helpful
How long do you go to the gym for
Is there any abs workouts in the week or do you find you get enough activation through the compound lifts?
Hi👋,I really like it..very appreciated ❣️ take care always and Godbless 🙏
Can I do the same amount of reps for everything or does it have to be different?
Love your videos, very helpful.. You talk fast, at times I can't understand what you are saying, but awesome at what you do!
Would this be a good workout routine to gain weight?
LOL I dead when you said "I LOVE MY CHICKEN LEGS" LOL
who else has noticed that there seems to be a lack of ab workouts on youtube? loved the video by the way!
does this mean that saturday and sunday are your rest days? also i really appreciate how in depth this is! i’m adjusting my workout routine so this helps a lot
you are sooo strong!! i hope i can lift like you soon 🙂
omg this is amazing <3 atm im at home but i'll soon be able to go to the gym, cannot wait to try these <3
omg the Lilly Sabri music gave me flashbacks
Shoulder pass-through or dislocations. That’s the warm up move on shoulder day that you didn’t know if it had a name😉 definitely bookmarking this video to come back to. I’m loving it ♥️♥️
what are the shoes called?? love ur videos btw
❤️⭐️🙏🏼
Why the dry scoop? Besides that great video🙌🏻
YOURE THE BESTTTT. You inspire me to get into my best shape. Thank you ❤️❤️❤️
Thank you so much for your helpful video! I have a question, are these workouts suitable for beginners and for weight loss?
PLEASE can you do a video on how to utilise an apple watch while working out? i never know what to press or what workout to choose 🥰
strong girl summer?? i love that
Beyond grateful for your videos!! I've been hitting the gym and ACTUALLY WEIGHT TRAINING for once 💃💪🏻🙈 thank you for all the great info❣
Quality of this content tho ❤️❤️❤️
yesss! please make more vids like these
omg this is exactly what i need! i’m gonna follow this routine when i start college this fall!! tysm ❤️❤️❤️
This is exactly what I want a week of workouts vid to be like. thanks so much, you’re awesome!
Yes yes yes! to these videos! Thanks for all the work that went into making this 😀 It's super helpful, and I can't wait to get started
Hi Naomi! I just wanted to say that I love your videos sooo much 🙂 this week of workouts is so fun. PS I rewatch your how to deadlift and how to squat vids every time I’m unsure about my form.
I LOVE WATCHING YOUR FULL WEEK WORKOUTS!!!! YOU INSPIRE ME SO MUCH!!!!!
Love this video so much. I appreciate the friendly descriptions, the thorough demonstrations, and entire week guide! Thank you 💕
Can you make a week of workouts but for beginners? Ive only been to the gym a couple of times
Hiiii I’m sorry but can you pls talk a lil slower it’s kind of hard for me to understand 😭😩
How many gym memberships do you have?
Love you Naomi!!! Your workout videos always inspire me and look forward to working out☺️ these are helpful!
Hi Naomi, with the exception of changing the weight amount would this be a good work out split for a beginner who is trying to lose weight? Take into consideration of 45 minutes of cardio being done as well.