WEEK 4 | Weight Training for Beginners at the Gym | Step-by-Step Workouts

Hey, besties!

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

Now that we’re extra accustomed to the exercises on this workout information, we’ll be rising the reps for every workout, persevering with to refine our train type.

All through this workout information, I will be taking you thru a weight coaching routine for inexperienced persons and supply three workouts per week. It is a nice gymnasium newbie’s workout information to get extra comfy with primary gymnasium tools and develop into extra accustomed to frequent exercises.

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

You’re free to combine up the workout days as you want and I might advocate at the least 2-3 relaxation days all through the week when you determine so as to add in additional workouts.

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

This workout information collection might be in a follow-along fashion which means that I’ll actually take you step-by-step by way of each second of each workout on this information.
If you happen to’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 | 4×12 reps
Vast-Grip Lat Pulldown | 4×12 reps
Chest Press Machine | 4×12 reps
Stairmaster | 10 minutes

Treadmill | 5 minutes
Leg Press | 4×12 reps
Leg Extensions | 4×12 reps
Leg Curls | 4×12 reps
Hip Abductions | 4×12 reps
Stairmaster | 10 minutes

Treadmill | 5 minutes
Seated Rows | 4×12 reps
Pectoral (Chest) Flys | 4×12 reps
Shoulder Press Machine | 4×12 reps
Bicep Curl Machine | 3×12 reps
Triceps Extensions Machine | 3×12 reps
Stairmaster | 10 minutes



– Decrease Physique Heat-Up |
– Higher Physique Heat-Up |
– The best way to Use Health club Gear |
– The best way to do a Lat Pulldown |


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



Day 1:
You = Bother – Emmi
Origami (With out You) – Revel Day
By no means Your Buddy – Flux Vortex
LA Made U Loopy – Snake Metropolis
Get Out of My Thoughts – BLAEKER
Finest in Life – Vicki Vox
Bouger – Amaroo
sorry i used to be bitter – Filthy the Child
Expensive Society – Loving Caliber
I’m Bulletproof – Mindme
Be Free With Me (Chez Remix) – Siine
Lose My Breath – Basixx

Day 2:
Keep W_ Me – Raccy
Doorways Unlocke – Deanz
Wilder – Gamma Skies
Varg! – Loving Caliber
Below the Stars – Squiid
Purple Lights – Lvly
I’ve Had Sufficient – Snake Metropolis
Conman – Tyra Chantey
Child Woman – El Neon
angel in disguise – dasloe
Alpha and Omega – ELWIN
Increase Increase Increase – waykap
Charade – Tape Machines

Day 3:
Don’t Make Sense – Lvly
Maintain You One Final Time – Mindme
Every part You Want – waykap
Lucid Desires (Gribbe Remix) – Tape Machines, Gribbe ft Eyre
Sweat on Me (Trice Remix) – Tape Machines ft. Trice, Vicki Vox
Seven You – Emptiness
idol – dasloe
Gem – Tyra Chantey
Battle Scars (All U Gonna Get) – Lil’ Loca
Little Did I Know – Vicki Vox
Love on Me – Katnip
SHOP – Zorro
Sleepless (4AM) – Loving Caliber
Hold Your Quantity on My Telephone – Zorro
You’re Not Completely different – Hallman

#naomikong #naomikongfitness #beginnergymworkoutguide

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  1. 🎉Welcome to our final week of this workout guide!

    00:00 WEEK FOUR | DAY 1 (FULL BODY)
    35:14 WEEK FOUR | DAY 2 (LOWER BODY)
    1:16:46 WEEK FOUR | DAY 3 (UPPER BODY)

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

    Congratulations on completing this 4 week workout guide! So proud of you all! Keep on killin it. 🥲❤️🙌🏼

  2. Since discovering your channel I’ve been feeling more confident at the gym, thank you for the helpful guides! What do you recommend to move onto after this four-week guide? 🙂

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