STEP BY STEP UPPER BODY WORKOUT (INTERMEDIATE)
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Hey, besties!
Today, we'll be doing an intermediate 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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*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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OUTFIT:
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Gymshark Ruched Sports Bra (Coconut White, Small)
Gymshark New Era Legacy 9Forty Cap
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INTERMEDIATE UPPER BODY WORKOUT:
1) a. Wide-Grip Lat Pulldows: 12 reps 00:55
b. Cable Upright Rows: 12 reps
c. Cable Bicep Curls: 12 reps
d. Rest for 1 minute
Repeat a-d for a total of 4x
2) DB Chest Press: 4x12 reps 12:12
3) Seated Cable Rows: 4x10 reps 18:31
4) a. DB Shoulder Press: 10 reps 25:35
b. DB Overhead Triceps Extensions: 12 reps
c. Rest for 1 minute
Repeat a-c for a total of 4x
5) High Cable Chest Flyes: 4x12 reps 33:52
6) 21s: 3 sets 40:36
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)
Fall Into Place - Daxten, Wai, ft. Andrew Shubin
Let Me Hear You Say My Name - House of Say
Hold Tight - Lvly ft. Jaslyn Edgar
Love You on the Inside - Lvly ft. Asta
Get Out of My Mind - BLAEKER ft. Andy Delos Santos
So Damn Weak - SOAP!
Alpha and Omega - ELWIN
I’m Bulletproof - Mindme ft. Le June
Pushing Rewind - BLAEKER ft. Eyre
Bouger - Amaroo
Tequila Shawty - BLAEKER ft. King Sis
Smile For You - Vicki Vox
Gem - Tyra Chantey
Pulling Me Down - Deanz
Be Free With Me (Chez Remix) - Siine ft. Frank Moody
#NaomiKong #NaomiKongFitness #UpperBodyWorkout