15% off Discount Code: “TLF-NAOMIKONG”
(Details for outfits for each day down below)
Hello, beaus!
In this video, I’ll be walking you through a full week of workouts for intermediates at the gym. This week, we’ll be doing four workouts: two lower body days and two upper body days.
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: https://youtu.be/Ib3G_LnoI2o
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.
Let’s be friends!
INSTAGRAM: http://www.instagram.com/naomi.kong
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FULL WEEK OF WORKOUTS FOR INTERMEDIATES 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 w/ rest days in between as needed.
Rest 1-2 minutes in between each set for every workout w/ longer rests as needed.
Warm-Up Set: the “practice” sets before we get into the “real” sets (ie: walking/jogging)
Working Set: the “real” sets where the workout “begins” (ie: sprinting)
Common Fitness Words Explained: https://youtu.be/hdRkSMideWc
Perform warm-up sets at 50-70% of the total weight you plan to use for the working sets.
Ie: If you are going to use 100lbs TOTAL (50 lbs on each side, not including the bar), for the working sets of Smith Machine Back Squats, start your first warm-up set at ~50lbs (25lbs/side) and then second warm-up set at ~70lbs total (35lbs/side).
*PLEASE NOTE THAT THE ABOVE IS A GENERAL SUGGESTION. PLEASE WARM-UP & USE WEIGHTS THAT YOU ARE COMFORTABLE WITH CATERED TO YOUR NEEDS & GOALS.*
DAY 1 | TOTAL LOWER BODY DAY 1:45
OUTFIT: TLF Train-N-Run Leggings (Red Velvet, Small)
15% off Discount Code: “TLF-NAOMIKONG”
Warm-Up: Treadmill | 5 min
Full Body Foam Rolling | 10-15 min
1) Smith Machine Back Squats | 2 warm up sets of 12 reps, 4 working sets of 12 reps
How to Squat on the Smith Machine: https://youtu.be/DUWK_gKcRCc
2) Leg Press | 4×12
Leg Press Tutorial: https://youtu.be/UYdx6ammdwU
3) Leg Extension (Machine) | 4×12
4) Glute Drivers (Hip Thrusts) | 4×12
Hip Thrust Tutorial: https://youtu.be/6W-ViLupxKE
5) Stationary Lunges | 4×12/leg
Cool-Down: Treadmill | 5 min
DAY 2 | CHEST, SHOULDERS, & TRIS 6:00
OUTFIT: TLF Tempo Ribbed Leggings + Tempo Ribbed Sports Bra (Desert Taupe, Small)
15% off Discount Code: “TLF-NAOMIKONG”
Warm-Up: Treadmill | 5 min
Full Body Foam Rolling | 10-15 min
1) DB Chest Press | 2 warm up sets of 12-15 reps, 4 working sets of 12 reps
2) Machine Chest Flyes | 4×12
3) DB Shoulder Press | 4×12
4) Machine Lateral Raises | 4×12
5) DB Overhead Triceps Extensions | 4×12
6) Triceps Pushdowns | 4×12
Triceps Pushdown Tutorial: https://youtu.be/nMqQNGo4Jtg
Cool-Down: Treadmill | 5 min
DAY 3 | BACK & BIS 9:08
OUTFIT: TLF Genesis Shorts + Genesis High Support Sports Bra (Hot Coral, Small)
15% off Discount Code: “TLF-NAOMIKONG”
Warm-Up: Treadmill | 5 min
Full Body Foam Rolling | 10-15 min
1) Assisted Pull/Chin Ups | 4×12
Pull/Chin Ups Tutorial: https://youtu.be/xz60EDfv0Nw
2) Wide-Grip Lat Pulldowns | 4×12
Wide-Grip Lat Pulldown Tutorial: https://youtu.be/83Y3CFcgnkQ
3) Seated Rows | 4×12
4) a. Bent-Over EZ Bar Rows | 12 reps
b. DB Bicep Curls | 12 reps
c. Rest for 1-2 min
Repeat a-c for a total of 4x.
Bent-Over Row Tutorial: https://youtu.be/I0aae22MFnk
5) Machine Bicep Curls | 3×30
Cool-Down: Treadmill | 5 min
DAY 4 | LEG DAY (HAMSTRING & GLUTE-FOCUSED) 11:50
OUTFIT: TLF Tempo Leggings + Tempo Sports Bra (Slate Blue, Small)
15% off Discount Code: “TLF-NAOMIKONG”
Warm-Up: Treadmill | 5 min
Full Body Foam Rolling | 10-15 min
1) Romanian Deadlifts (RDLs) | 2 warm up sets of 12 reps, 4 working sets of 12 reps
RDL Tutorial:
2) Lying Leg Curls | 4×12
3) Bulgarian Split Squats | 4×12/leg
4) Hip Abduction Machine Pyramid Set:
a. 15 reps at a lighter weight
b. Increase the weight & do 12 more reps
c. Increase the weight again & for 9 more reps
d. Rest for 1-2 min
Repeat a-c for a total of 3x.
Cool-Down: Treadmill | 5 min
Cardio option to include after any of the above workouts:
Full Body Kettlebell & Jump Rope HIIT | https://youtu.be/e8uYUp1l7X4
Super Intense Full Body HIIT | https://youtu.be/VEQ4Xv54Hso
Full Body Shred | https://youtu.be/Yk-2Rrl8E5U
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