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Hello, my babes!
In this video, I’ll be walking you through a full week of workouts for beginners at the gym. In this week, we’ll be doing three workouts: one full body workout, a lower body day, and lastly, an upper body workout.
Please see below for time stamps for when each day starts.
This week of workouts is not geared towards weight loss or weight gain–if you’d like to do this week of workouts with a focus on weight loss, please watch my “12 Week Step by Step Weight/Fat Loss Guide” video here on YouTube.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)
Perform only one workout per day with rest days in between as needed.
DAY ONE | FULL BODY 00:28
Warm-Up: Treadmill | 5-10 minutes
1) Squats | 3×10
2) Chest Press Machine | 3×12
3) Seated Cable Rows | 3×12
4) Walking Lunges | 3×10 reps/leg
5) Stairmaster | 10 minutes
DAY TWO | LOWER BODY 5:13
Warm-Up: Treadmill | 5-10 minutes
1) Smith Machine Squats | 3×10
2) Leg Press | 3×10
3) Split Squats | 3×10 reps/leg
4) Leg Extensions | 3×12
5) Triceps Extension Machine | 4×12
DAY THREE | UPPER BODY 9:15
Warm-Up: Treadmill | 5-10 minutes
1) Lat Pulldown | 3×10
2) Machine Chest Flyes | 3×10
3) a. EZ Bar Shoulder Press | 10 reps
b. EZ Bar Bicep Curls | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
4) Seated Triceps Pushdowns Machine | 3×12
5-minute cool-down on the Treadmill.
Rest 1-2 minutes in between each set for every workout.
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HOW TO USE GYM EQUIPMENT: https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
HOW TO PROPERLY PERFORM EXERCISES: https://youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY
HOW TO SQUAT ON THE SMITH MACHINE: https://youtu.be/DUWK_gKcRCc
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
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*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
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