STEP BY STEP FULL BODY WORKOUT | Weight Lifting for Intermediates
Hey, babes!
Today, we'll be doing an intermediate full body workout at the gym. This workout will target everything from our glutes, hamstrings, quads, back, arms, and chest.
If you find that this workout might be a bit too advanced for you at this time, check out my other follow along workout videos here for more beginner-friendly options: https://youtube.com/playlist?list=PLv-AOD6iOZkgNbbxZcMhZK0P0Xgq7dDrq
This video is 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 a screenshot 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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INTERMEDIATE FULL BODY WORKOUT
1) Conventional Deadlifts | 4x6 reps at 3 RIR (Instructions at 1:19, exercise begins at 2:54)
2) Wide-Grip Lat Pulldowns | 4x10 reps at 3 RIR (Instructions at 11:10, exercise begins at 13:06)
3) DB Shoulder Presses | 4x10 reps at 3 RIR (Instructions at 18:11, exercise begins at 19:04)
4) a. Cable Bicep Curls | 12 reps (Instructions at 24:08, exercise begins at 27:00)
b. Triceps Pushdowns | 12 reps
c. Rest for 1 minute
Repeat a-c for a total of 4x.
5) Walking Lunges | 4x12 reps/leg (Instructions at 32:05, exercise begins at 32:57)
"RIR" (Reps In Reserve)
Example: 4x10 reps at 2 RIR = by the end of 1 set of 10 reps, you should only be able to push out 2 more reps. If you could easily do 3+ reps with proper form, increase the weight.
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Other Videos Mentioned:
Leg Day Warm Up | https://youtu.be/VSV2Sbe3M8A
How to Deadlift | https://youtu.be/vadTBs2JfNI
How to Do a Lat Pulldown | https://youtu.be/83Y3CFcgnkQ
How to Do a Tricep Pushdown | https://youtu.be/nMqQNGo4Jtg
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Outfit Details:
BuffBunny Candy Wrap Sports Bra (Large, runs small) & BuffBunny Material Girl Ribbed Legging (Small)
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Music Playlist:
(In same order as used in video)
Not Afraid to Love (Instrumental) - Flux Vortex
Not Afraid to Love - Flux Vortex
Sweat on Me (Trice Remix) - Tape Machines ft, Trice, Vicki Vox
Where Do You Hide (Nobody Knows) - NIGHTCAP ft. Vicki Vox
angel in disguise - dasloe
Bad Love - waykap ft. Emmi
sorry i was bitter - Filthy the Kid, dasloe
Lost In the Woods (Forevermore) - Zorro ft. Molife
Seven You - Vacancy ft. Mia Pfirrman
Feel the Energy - Catnip ft. Emmi
LA Made U Crazy - Snake City
Wilder - Gamma Skies ft. CLeo Kelley
Under the Stars - Squiid
#NaomiKong #NaomiKongFitness #FullBodyWorkout