WEEK 3 | Step-by-Step Weight Training for Beginners Workout Guide
Hey, babes!
Welcome to back for Week Three of our 4 Week Beginner Gym Workout Guide!
As we get more familiar with the exercises in this workout guide, we'll be increasing the weight and sets for each workout, continuing to refine our exercise form.
Throughout this workout guide, I'll be taking you through a weight training routine for beginners and provide three workouts per week. This is a great gym beginner's workout guide to get more comfortable with basic gym equipment and become more familiar with common exercises.
Every week will include 3 workouts: a full body day, a lower body day, and an upper body day. Each workout will be anywhere from about 30 to 45 minutes long.
(I will be releasing one video at the start of each week over the course of 4 weeks and each video will have all the workouts you need for the entire week.)
You are free to mix up the workout days as you need and I would recommend at least 2-3 rest days throughout the week if you decide to add in more workouts.
Do only one workout a day and feel free to add in/substitute any of your other favorite exercises as well!
This workout guide series will be in a follow-along style meaning that I will literally take you step-by-step through every second of every workout in this guide.
If you'd prefer to go at your own pace, please see the full written workouts down below along with the time stamps, music playlists, and outfit details.
----------------------------------------------------------------------------------------------------
Download my free recipe eBook: https://naomikong.com/recipe-book/
1:1 Coaching: https://naomikong.com/
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
My workout guides: https://naomikong.com/collections/all
----------------------------------------------------------------------------------------------------
00:00 WEEK THREE | DAY 1 (FULL BODY)
- Treadmill | 5 minutes
- DB Squats | 4x10 reps
- Wide-Grip Lat Pulldown | 4x10 reps
- Chest Press Machine | 4x10 reps
- Stairmaster | 10 minutes
34:10 WEEK THREE| DAY 2 (LOWER BODY)
- Treadmill | 5 minutes
- Leg Press | 4x10 reps
- Leg Extensions | 4x10 reps
- Leg Curls | 4x10 reps
- Hip Abductions | 4x10 reps
- Stairmaster | 10 minutes
1:14:16 WEEK THREE | DAY 3 (UPPER BODY)
- Treadmill | 5 minutes
- Seated Rows | 4x10 reps
- Pectoral (Chest) Flys | 4x10 reps
- Shoulder Press Machine | 4x10 reps
- Bicep Curl Machine | 3x10 reps
- Triceps Extensions Machine | 3x10 reps
- Stairmaster | 10 minutes
----------------------------------------------------------------------------------------------------
OTHER HELPFUL VIDEOS:
- Lower Body Warm-Up | https://youtu.be/VSV2Sbe3M8A
- Upper Body Warm-Up | https://youtu.be/5OZM77-U2YY
- How to Use Gym Equipment | https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
- How to do a Lat Pulldown | https://youtu.be/83Y3CFcgnkQ
----------------------------------------------------------------------------------------------------
OUTFIT:
- Sports Bra: Gilly Hicks Longline Sports Bra (Medium)
- Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3"))
Shop here: https://oner.shop/naomikong
----------------------------------------------------------------------------------------------------
MUSIC PLAYLIST:
Day 1:
Don’t Need It - Mindme
I Don’t Need You - Vicki Vox
Love on Me - Katnip
Lucid Dreams - Tape Machines
On Hold - Zorro
Red Lights - Lvly
Seven You - Vacancy
Get Away - Sum Wave
Lasting - Mindme
Lifeline - Lvly
Day 2:
Doors Unlocked - Deanz
Satellite Love - Vacancy
Pulling Me Down - Deanz
Smile for You - Vicki Vox
Stay W_ Me - Raccy
Under the Stars - Squiid
Wilder - Gamma Skies
Young - Chris Coral
Alpha and Omega - ELWIN
Battle Scars (All U Gonna Get) - Lil’ Loca
Pushing Rewind - BLAEKER
Something Good - Velveteen
Toxic Love - Lvly
Day 3:
Everything You Need - waykap
sorry i was bitter - Filthy the Kid
Better - Gamma Skies
Conman - Tyra Chantey
Bouger - Amaroo
Don’t Make Sense - Lvly
Get Out of My Mind - BLAEKER
I’ll Get Up - Mindme
LA Made U Crazy - Snake City
Let Me Hear You Say My Name - House of Say
Gem - Tyra Chantey
Trip - Siine
We Don’t Listen - Mindme
Be Free With Me (Chez Remiz) - Siine
Hold You One Last Time - Mindme
#naomikong #naomikongfitness #beginnergymworkoutguide