FULL WEEK OF WORKOUTS | What My Workouts Actually Look Like

MY BABES.

In this video, I'll be taking you through an ENTIRE WEEK OF WORKOUTS with me!
I've never done one of these before so PLEASE lmk in a comment if this is something you enjoy or if you prefer individual workouts instead!

Please see down below for the full written workouts.

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.

Outfit Details for Day One:
TLF Tempo Sports Bra (Wine, Small) + Tempo Shorts (Wine, Small)

Outfit Details for Day Three:
TLF Tempo Ribbed Sports Bra (Medium, runs small) + Tempo Shorts (Small)

Shop here: https://shoptlf.com/Naomi
15% off Discount Code: "TLF-NAOMIKONG"

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Gangsta Wrist Wraps: https://amzn.to/3huRlEX
SBD Lever Belt: https://www.sbd-usa.com/product/sbd-belt/
SBD Knee Sleeves (Small): https://us.sbdapparel.com/collections/all/products/7mm-knee-sleeves
Headphones: https://go.magik.ly/ml/10iv8/

Basic Fitness Words Explained: https://youtu.be/hdRkSMideWc
How to Squat: https://youtu.be/q6TI60e7kWY
How to do a Pull/Chin Up: https://youtu.be/xz60EDfv0Nw
How to do a Lat Pulldown: https://youtu.be/83Y3CFcgnkQ
How to Use the Cable Machine: https://youtu.be/22AFyTaVs5g
How to Deadlift: https://youtu.be/vadTBs2JfNI
What’s In My Gym Bag: https://youtu.be/WYaVO8vsnG0

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DAY ONE (MONDAY) | LOWER BODY: 0:31
1) Squats | 6x2 reps @85%1RM
2) Rack Squats | 4x4 reps @65%1RM
3) a. Cable Step Ups | 12 reps/leg
b. Calf Raises | 12-15 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Single-Leg Leg Extensions | 4x10 reps/leg
5) Incline Treadmill Walk | 20-30 minutes

DAY TWO (TUESDAY) | CHEST & TRIS: 6:20
1) Bench Press | 6x2 reps @92%1RM
2) Block Press | 4x4 reps @92%1RM
3) Cable Chest Flyes | 4x10-12 reps
4) Dumbbell Overhead Triceps Extensions | 4x15 reps
5) Triceps Pushdowns | 4x10-12 reps
6) Incline Treadmill Walk | 20-30 minutes

DAY THREE (WEDNESDAY) | SHOULDERS: 10:16
1) Dumbbell Shoulder Press | 4x10 reps
2) Arnold Press | 4x8-10 reps
3) Dumbbell Lateral Raises | 15 reps
4) a. Alternating Dumbbell Front Raises | 12-15 reps/arm
b. Bent-Over Rear Delt Flyes | 12-15 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.

DAY FOUR (THURSDAY) | BACK & BIS: 14:21
1) Assisted Pull/Chin Ups | 4x12 reps
2) a. Wide-Grip Lat Pulldowns | 12 reps
b. Hercules | 12 reps/arm
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) Isolateral High Rows | 4x12-15 reps/arm
4) a. Seated Cable Rows Pyramid Set:
- 10 reps at a lighter weight
- Increase the weight for another 8 reps
- Increase the weight once more for 6 more reps
b. Cable Bicep Curls | 15 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
5) Incline DB Curls | 4x10-12 reps
6) Incline Treadmill Walk | 20-30 minutes

DAY FIVE (FRIDAY) | LOWER BODY: 18:39
1) Sumo Deadlifts | 4x2 reps @88%1RM
2) Deadlift Deficits | 4x4 reps @58%1RM
3) Single-Leg Hip Thrusts | 4x12 reps/leg
4) Staggered-Stance Single-Leg RDL | 4x12 reps/leg
5) Incline Treadmill Walk | 20-30 minutes

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My workout guides: https://naomikong.com/collections/all

Cute Gym Clothes: https://shoptlf.com/Naomi
15% off Discount Code: "TLF-NAOMIKONG"

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PUSH DAY WORKOUT | https://youtu.be/madQ79y2eaE
SWEATY LEG DAY | https://youtu.be/NckhXuPMf-8
PULL DAY WORKOUT | https://youtu.be/EaL0txQji3s

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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Видео FULL WEEK OF WORKOUTS | What My Workouts Actually Look Like канала Naomi Kong