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(This video was sponsored by Gainful.)
Hey, guys!
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, an upper body one, and lastly, a lower 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 16:00
(Follow Along Version: https://youtu.be/BUcZ8sBM_e8 )
Warm-Up: Stairmaster | 5-15 minutes
1) Leg Press | 3×12
2) Seated Cable Rows | 3×12
3) Pectoral Fly Machine | 3×12
Cool-Down: Treadmill | 5-10 minutes
DAY TWO | UPPER BODY 19:40
(Follow Along Version: https://youtu.be/m6XAnp7o3Ys )
1) Fixed Pulldown Machine | 4×12
2) Chest Press Machine | 4×12
3) Overhead Press Machine | 4×12
4) Bicep Curl Machine | 4×12
5) Triceps Extension Machine | 4×12
DAY THREE | LOWER BODY 23:01
(Follow Along Version: https://youtu.be/u3NTEay2S5c )
5-minute warm-up on the Treadmill
1) Leg Press | 3 sets of 15 reps
2) Leg Extensions | 3 sets of 15 reps
3) Leg/Hamstring Curls | 3 sets of 15 reps
4) Hip Abductions | 3 sets of 15 reps
5-minute cool-down on the Treadmill.
Rest 1-2 minutes in between each set for every workout.
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MORE FOLLOW ALONG WORKOUTS: https://youtube.com/playlist?list=PLv-AOD6iOZkhVpPN_CZYkrjTYOOqkU4V4
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
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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