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Hey, babes!

In this video, I'll be taking you through an entire week of my workouts! 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 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.

DAY 1 | GLUTE & QUAD-FOCUSED LEG DAY 1:33
Full Body Foam Rolling | 10-15 minutes
1) Leg Extensions | 4x12 w/ a 3-second eccentric
2) Leg Press | 4x12 w/ a 3-second eccentric
3) Cable Step Ups | 4x12/leg
4) Hip Abductions pyramid set:
a. 15 reps at a lighter weight
b. Increase the weight and do 12 more reps
c. Increase the weight again for another 9 reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 4x.

DAY 2 | CHEST, SHOULDERS, & TRIS 5:45
Full Body Foam Rolling | 10-15 minutes
1) Bench Press | 4x8 w/ a 2-second eccentric + 1-sec hold
2) a. Cable Chest Flyes | 10 reps
b. Underhand Triceps Pushdowns | 15 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) DB Shoulder Press | 4x10-12 w/ a 1-second eccentric
4) a. DB Lateral Raises | 12 reps w/ a 1-second eccentric
b. DB Overhead Triceps Extensions | 12 reps w/ a 1-second eccentric
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
5) Incline Treadmill Walk | 30 minutes

DAY 3 | BACK & BIS 9:51
Full Body Foam Rolling | 10-15 minutes
1) Pull/Chin Ups | 4x10-12 w/ a 1-second eccentric
2) Lat Pulldowns w/ D-Handle Attachment | 4x10-12 w/ a 2-second eccentric
3) a. Single-Arm Kneeling Cable Rows | 12 reps/arm
b. Cable Bicep Curls | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) a. Straight Arm Pushdowns | 10-12 reps w/ a 3-second eccentric
b. Facing Away Cable Bicep Curls | 10 reps w/ a 1-2
second eccentric
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
5) a. Alternating Lat Pulldowns | 6-8 reps
b. DB Hammer Curls | 12 reps w/ a 2-second eccentric
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6) Machine Preacher Curls | 3x30
7) Incline Treadmill Walk | 30 minutes

DAY 4 | HAMSTRING & GLUTE-FOCUSED LEG DAY 15:33
Full Body Foam Rolling | 10-15 minutes
Donkey Kicks | 2x10-12/leg
Fire Hydrants | 2x10-12/leg
1) Conventional Deadlifts | 4x8
2) RDLs | 4x10 w/ a 2-second eccentric
3) Glute Drivers | 4x8-10 w/ a 3-second eccentric
4) Lying Hamstring Curls | 4x10-12 w/ a 3-second eccentric
5) Glute Hamstring Raises | 4x10 w/ a 3-second eccentric
6) KB & Jumprope HIIT (linked below)

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LINKS TO RELATED VIDEOS MENTIONED:

- How to use Gym Equipment | https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
- How to Perform Exercises | https://youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY
- Common Fitness Words Explained | https://youtu.be/hdRkSMideWc
- How to Breathe While Exercising | https://youtu.be/wQXvl0RBc6M
- Lower Body Warm Up Routine | https://youtu.be/VSV2Sbe3M8A
- Upper Body Warm Up Routine | https://youtu.be/5OZM77-U2YY
- KB & Jumprope HIIT | https://youtu.be/e8uYUp1l7X4

*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!

#naomikong #fullweekofworkouts #weekofworkouts