STEP BY STEP BEGINNER UPPER BODY WORKOUT

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Shop the Gymshark sale here: gym.sh/Naomi-Kong
(I'm wearing the Adapt Camo Seamless collection in this video, tops & bottoms in a Small)
Hey, babes!
Today, we'll be doing a beginner upper body 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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BEGINNER UPPER BODY WORKOUT:
1) Wide-Grip Lat Pulldowns: 3x12 reps 00:45
2) DB Chest Press: 3x12 reps 5:42
3) a. DB Bicep Curls: 12 reps 10:40
b. DB Overhead Triceps Extensions: 12 reps
c. Rest for 1 minute
Repeat a-c for a total of 3x.
4) Machine Lateral Raises: 3x12 reps 16:36
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)
Be Free With Me (Chez Remix) - Siine ft Frank Moody
Lasting - Mindme ft Frigga
We Come Alive - waykap
Bad For You - Vicki Vox
I’ll Be Ok (If You Stay) - Julia Carbajal
Out Into Space - Vicki Vox, Tape Machines
Conman - Tyra Chantey
#Gymshark #GymsharkWomen #NaomiKong

Опубликовано:

1 июн 2022

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Комментарии : 64

@bibsdya1126 Год назад

Omg I just found your channel and this was what I was searching for! Can't wait to try it tomorrow at the gym❤️😍! (I was in desperate need of your video because I didn't want to look like a blop that doesn't know how to use the gym resources) 😂

@naomikong 2 года назад

Hey, babes! 👋🏼 Make sure to check out the Gymshark sale before it ends! 💕Shop it here: gym.sh/Naomi-Kong BEGINNER UPPER BODY WORKOUT: 1) Wide-Grip Lat Pulldowns: 3x12 reps 00:45 2) DB Chest Press: 3x12 reps 5:42 3) a. DB Bicep Curls: 12 reps 10:40 b. DB Overhead Triceps Extensions: 12 reps c. Rest for 1 minute Repeat a-c for a total of 3x. 4) Machine Lateral Raises: 3x12 reps 16:36 Rest for 1 minute in between each set. Enjoy the rest of your week! 😘

@305heat_ 11 месяцев назад

Enjoyed this one. Thanks

@mercywilliams9472 Год назад

I can’t believe I found this page. This is insanely good. I had two kids and gained a lot of weight. I’ve promised myself to make changes by being consistent in the gym. Thank you so much for these videos!!! God bless you

@wash77 2 месяца назад

What's the update?

@Uhliezuhhh 5 месяцев назад

Oh my gosh, I love you for this. This is exactly the video I need, so thank you!

@naomikong 2 месяца назад

So happy to help! ☺️ If you’re wondering what to do after you’re done with this, make sure to apply for my 1:1 coaching via my website ( naomikong.com ) so we can work together to reach your goals faster! 💕

@vanessapaiz4039 2 года назад

I appreciate this. I do kickboxing but needed a bit more of a work out, and these have helped me from not being so shy of using equipment! Thank you!

@naomikong 2 года назад

Awh, that’s amazing, babe! Keep on killin it. 😍🙌🏼

@TheGhadaelarbash 2 года назад

Keep them those follow alongs coming Thank you for doing all this for us 💜

@naomikong 2 года назад

Appreciate you 🙏🏼

@TassiDay 5 месяцев назад

Thank you so much for this tutorial and follow along. It was exactly what I needed to get started in the gym. You are a blessing!

@naomikong 2 месяца назад

Awh, thank you, babe! Appreciate you! 🥰🙏🏼 If you’re wondering what to do after you’re done with this, make sure to apply for my 1:1 coaching via my website ( naomikong.com ) so we can work together to reach your goals faster! ☺️🫶🏼

@willowm9577 Год назад

thank you!! this is perfect!!

@JaeyunYD05 Год назад

This was easy to follow and very effective. I worried I would feel lost at the gym today but thanks to you I actually knew what I was doing, it was totally badass! Thank you :)

@naomikong Год назад

So proud of you! Keep on killin it. 🤩🙌🏼

@putiaisyah5142 2 года назад

Hello, Naomi Thanks for the videos. I just started to go to the gym. Please keep making content like this for beginners like me this content is really clear step-by-step and very helpful. :)

@naomikong 2 года назад

For sure! TYSM. 🥰🙏🏼

@marimm2400 2 года назад

hi Naomi! i'm a new subscriber and i really love your videos and also your personality, i don't know why but your voice calms me😊 i can't go to the gym because i struggle with severe social anxiety disorder, so i was wondering if you could do more dumbbell follow along workouts so i can workout with you in my house, i've been doing your leg workout and i really love it, i really don't know why but your voice is really soothing and i don't feel pressured, i feel like im working out with a friend. So yeah i hope you'll do more follow along workout in the future😊 and thank you, your videos really help with my mental health.🤍

@naomikong 2 года назад

Literally warming my heart. 🥺 Thank you for taking the time to share such kind words! I truly appreciate you. 🙏🏼 I would def love to do more follow along workouts that you can do at home! Thank you for the recommendation. Sending you sm love, babe. ❤️❤️

@sarac.3568 3 месяца назад

Thanks very much Naomi, you get another subscriber in me. You helped me get back into it, reminded me of proper form, what to do weight and rep wise, so thanks a lot! I'm very surprised how there's virtually no content like this in the sea of fitness videos online...You're probably the only one!

@naomikong 2 месяца назад

TYSM for your kind words. I appreciate you! 🥲🙏🏼 If you’re wondering what to do after you’re done with this, make sure to apply for my 1:1 coaching via my website ( naomikong.com ) so we can work together to reach your goals faster! ☺️💕

@juliakatz4029 2 года назад

Just started upper body training RIGHT BEFORE THIS VID CAME OUT and i wish i had it. definitely gonna use next time

@naomikong 2 года назад

Awh, yes! Next time! 🙌🏼

@ayee_ja2898 2 года назад

I’m starting to want defined shoulders and arms 😂 I only do shoulder press but will definitely add lateral raises. Thank you for posting. Quick and to the point. I would love to see a get ready with me. You always look so pretty, well put together and your nails are always cute!

@naomikong 2 года назад

Yes, love a strong upper bod! 🤩🙌🏼 I have filmed so many, but every time I go to edit, I cringe at myself, so I keep re-filming. LoL 😆 Will def try to do another one this summer and just put it out regardless! Thank you, babe. ❤️🙏🏼

@ashulkataria1395 8 месяцев назад

Thank you 💓

@elizabethliu8731 2 года назад

Hey girlie! Cause of you im now month three in my fitness journey! Ive made it a goal of mine to get into deadlifting/squatting, and even using the machines! With the help from your channel, im now going to the gym three times a week! you make the gym so accessible to beginners like me! Could you do a video of stretches/warm ups for leg days if you havent already? Thank you xo

@naomikong 2 года назад

So dang proud of you, Elizabeth! You’re a freakin beast. 😩❤️🙌🏼 Here’s my video on my leg day warm up: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VSV2Sbe3M8A.html 💕

@efahanim5934 Год назад

im hoping for a video of what to do before and after work out. what kind of warm up u usually do

@rebekahm1172 Год назад

I love you 😭 thank you so much for your videos

@naomikong Год назад

Awh, appreciate you, babe! Thank you! 🥲🙏🏼 Feel free to DM me on Instagram (@naomi.kong) if you have any questions! ☺️

@traceyohearn6222 2 года назад

I love this follow along style, feels like you're there and motivating me haha

@naomikong 2 года назад

Awh, love that! 😍

@STARGIRL508 2 года назад

Same!! Makes it easier to do in the gym! Feels like having a workout buddy in my headset haha

@arshdhanda7201 Год назад

this is amazing, you made me feel so much more comfortable at the gym! Can we get more of these please

@naomikong Год назад

So happy to hear that ❤️ Check out my “step by step” and “beginner” workout playlists 🙌🏼

@aliciahodges2468 2 месяца назад

Good tips for when I am in the gym

@naomikong 2 месяца назад

So happy to help! ☺️ If you’d like personalized feedback and tips for your own workouts and exercises, make sure to apply for my 1:1 coaching via my website ( naomikong.com ) so we can work together to reach your goals faster! ☺️💕

@1218nana1218 4 месяца назад

Todays my first day back in the gym after 5 years. Definitely less nervous about going to the gym having something to actually do there.

@naomikong 2 месяца назад

You got this, babe! 💪🏼🙌🏼 If you’re wondering what to do after you’re done with this, make sure to apply for my 1:1 coaching via my website ( naomikong.com ) so we can work together to reach your goals faster! ☺️💕

@jaylincahoon8287 Год назад

as a beginner lifting weights do u need to wear a belt?? and if so what one should i buy??

@kuralaysanat5003 9 месяцев назад

what weight do we need for starters?

@KAYY_M3KO 2 года назад

can you do a beginner step by step playlist?

@days0night 2 года назад

Hello! Total beginner here. My gym doesn't have a lateral raise machine. Is there an alternative way to do this exercise?

@naomikong 2 года назад

Feel free to do them on the cables or with dumbbells! 💕

@ebonygoldstein9387 2 года назад

What can you do if your gym doesn’t have the machine for lateral raises?

@naomikong 2 года назад

Dumbbell Lateral Raises 🙌🏼

@unicornvloggers50 2 месяца назад

Can you do another lower body workout at gym

@momina-27 14 дней назад

Is this workout for losing weight as well?

@natalieramon2595 2 года назад

my gym doesn't have machine for lateral raises 🥺 What I should do then?

@naomikong 2 года назад

Feel free to substitute for dumbbell lateral raises or cable layers raises instead! ☺️

@IwSss-ok3pl 6 месяцев назад

I don’t have that last machine in my gym what should I do?

@naomikong 6 месяцев назад

Lateral Raises with dumbbells is perfect! 🙌🏼 Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. ✨ 🌮P.S. I have a recipe ebook that you can download for free if you need some good meal ideas! ☺️ Check it out here: naomikong.com