WEEK 3 | Step-by-Step Weight Training for Beginners Workout Guide

Hey, babes!

Welcome to again for Week Three of our 4 Week Newbie Health club Exercise Information!

As we get extra accustomed to the exercises on this workout information, we’ll be growing the load and units for every workout, persevering with to refine our train kind.

All through this workout information, I will be taking you thru a weight coaching routine for novices and supply three workouts per week. It is a nice health club newbie’s workout information to get extra comfy with primary health club tools and turn out to be extra accustomed to widespread exercises.

Each week will embody 3 workouts: a full physique day, a decrease physique day, and an higher physique day. Every workout might be wherever from about 30 to 45 minutes lengthy.
(I might be releasing one video at first of every week over the course of 4 weeks and every video may have all of the workouts you want for the complete week.)

You’re free to combine up the workout days as you want and I’d advocate no less than 2-3 relaxation days all through the week should you determine so as to add in additional workouts.

Do just one workout a day and be at liberty so as to add in/substitute any of your different favourite exercises as effectively!

This workout information collection might be in a follow-along fashion which means that I’ll actually take you step-by-step via each second of each workout on this information.
In the event you’d desire to go at your individual tempo, please see the complete written workouts down under together with the time stamps, music playlists, and outfit particulars.

My workout guides:


– Treadmill | 5 minutes
– DB Squats | 4×10 reps
– Broad-Grip Lat Pulldown | 4×10 reps
– Chest Press Machine | 4×10 reps
– Stairmaster | 10 minutes

– Treadmill | 5 minutes
– Leg Press | 4×10 reps
– Leg Extensions | 4×10 reps
– Leg Curls | 4×10 reps
– Hip Abductions | 4×10 reps
– Stairmaster | 10 minutes

– Treadmill | 5 minutes
– Seated Rows | 4×10 reps
– Pectoral (Chest) Flys | 4×10 reps
– Shoulder Press Machine | 4×10 reps
– Bicep Curl Machine | 3×10 reps
– Triceps Extensions Machine | 3×10 reps
– Stairmaster | 10 minutes



– Decrease Physique Heat-Up |
– Higher Physique Heat-Up |
– How you can Use Health club Tools |
– How you can do a Lat Pulldown |


– Sports activities Bra: Gilly Hicks Longline Sports activities Bra (Medium)
– Leggings: Oner Lively Easy Leggings (Small, Quick (I am 5’3″))



Day 1:
Don’t Want It – Mindme
I Don’t Want You – Vicki Vox
Love on Me – Katnip
Lucid Goals – Tape Machines
On Maintain – Zorro
Purple Lights – Lvly
Seven You – Emptiness
Get Away – Sum Wave
Lasting – Mindme
Lifeline – Lvly

Day 2:
Doorways Unlocked – Deanz
Satellite tv for pc Love – Emptiness
Pulling Me Down – Deanz
Smile for You – Vicki Vox
Keep W_ Me – Raccy
Beneath the Stars – Squiid
Wilder – Gamma Skies
Younger – Chris Coral
Alpha and Omega – ELWIN
Battle Scars (All U Gonna Get) – Lil’ Loca
Pushing Rewind – BLAEKER
One thing Good – Velveteen
Poisonous Love – Lvly

Day 3:
Every part You Want – waykap
sorry i used to be bitter – Filthy the Child
Higher – Gamma Skies
Conman – Tyra Chantey
Bouger – Amaroo
Don’t Make Sense – Lvly
Get Out of My Thoughts – BLAEKER
I’ll Get Up – Mindme
LA Made U Loopy – Snake Metropolis
Let Me Hear You Say My Identify – Home of Say
Gem – Tyra Chantey
Journey – Siine
We Don’t Hear – Mindme
Be Free With Me (Chez Remiz) – Siine
Maintain You One Final Time – Mindme

#naomikong #naomikongfitness #beginnergymworkoutguide

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  1. Hey, babes! 👋🏼
    All my workout guides are 40% off until the end of November!
    ✨Shop here:
    (Discount applied at checkout.)

    00:00 WEEK THREE | DAY 1 (FULL BODY)
    34:10 WEEK THREE| DAY 2 (LOWER
    1:14:16 WEEK THREE | DAY 3 (UPPER BODY)

    Please see the description for:
    ✖️Full written workouts
    ✖️Outfit details
    ✖️Music playlists
    ✖️Links to other helpful videos

    Happy Thanksgiving week! ❤️❤️

  2. Hey was waiting for this weeks workout, im from the uk will each week be posted Tuesday 6pm uk time? Also thank you I’m in the third week and naturally felt the need to increase the weight by one x

  3. 2hrs 🎉🎉
    I’ll be starting week 1 tomorrow after 2weeks of mentally preparing to finally start making a change in my life wish me luck guys😅
    Thanks Naomi for the video 💜

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