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Hey, gorgeous!
Today, we'll be doing an intermediate back and biceps workout at the gym.
This workout will be in a step by step form so you can follow along with me throughout the entire workout if you want. However, please feel free to also take screenshots of the workout diagrams included right before the workout begins and right after the entire workout ends if you prefer to workout at your own pace.
Please see down below for the full written workout and time stamps for when each exercise starts.
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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FACEBOOK: / naomikongfitness
My workout guides: naomikong.com/collections/all
*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.
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BACK & BIS WORKOUT:
1) Lat Pulldowns: 4x8 reps 00:35
2) a. Straight-Arm Pushdowns: 10 reps 11:32
b. Cable Bicep Curls: 15 reps w/ a 2-second negative
c. Rest for 1 minute
Repeat a-c for a total of 4x.
3) Seated Cable Rows Pyramid Set: 19:25
a. 12 reps using a lighter weight
b. Increase the weight & do 9 more reps
c. Increase the weight again for 6 more reps
d. Rest for 1 minute
Repeat a-d for a total of 3x.
4) a. Bent-Over EZ Bar Rows: 12 reps 28:31
b . DB Bicep Curls: 10-12 reps
c. Rest for 1 minute
Repeat a-c for a total of 4x.
5) Preacher Curls: 3x40 reps 36:20
Rest for 1 minute in between each set.
If you're not sure how much weight to use, I always recommend starting with the lightest weight possible, and when you can comfortably perform 12-15 reps with proper form, then increase the weight.
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Music Playlist:
(In same order as used in video)
Hard to Love - Katnip ft Emmi
Red Lights - Lvly
Shot Away - Siine ft Willow
Lifelife - Lvly ft Emmi
Boiger - Amaroo
Wilder - Gamma Skies ft Cleo Kelley
Bad for You - Vicki Vox
Shop - Zorro
Summer of Our Lives - waykap
Walk Into Space - Zorro
Can’t Wait for You - Deanz
Little Did I Know - Vicki Vox
Lasting - Mindme ft Frigga
Smile for You - Vicki Vox
#Gymshark #GymsharkWomen #NaomiKong
30 май 2022
