In this video, I’ll be taking you through all the steps of what a standard back & bis day looks like for me.
Feel free to take a screenshot of the workout diagrams included in the video right before the workout starts and also at the very end of the workout.
This workout is perfect for those of you who are pretty comfortable at the gym and simply just need a good workout idea to jump into the next phase of your fitness journey!
Please see down below for outfit details, the full written workout, music playlist, and other videos I mentioned!
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.
MY OUTFIT:
TLF Revive Leggings & Sports Bra + Asteria Bomber Jacket (size Small everything)
Shop here: https://shoptlf.com/Naomi
(Discount Code: “TLF-NAOMIKONG”)
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COMPLETE BACK & BIS WORKOUT:
Foam Rolling: 5-15 minutes
1) Assisted Pull/Chin Ups | 4×12
2) V-Bar Pulldowns | 4×12
3) Seated Cable Rope Rows | 4×12
4) Bent-Over Landmine Barbell Rows | 4×12
5) Incline DB Curls | 4×12
6) Spider Curls | 4×12
7) Hercules | 4×12
8) Cable Bicep Curls Drop Set:
a. Use a weight a little heavier than you’d typically use x AMRAP (As Many Reps As Possible)
b. Decrease the weight x AMRAP
c. Decrease the weight again x AMRAP
d. Rest for 2 minutes
Repeat a-d for a total of 3x.
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*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
My workout guides: https://naomikong.com/collections/all
Cute Workout Clothes: https://shoptlf.com/Naomi
(15% Discount Code: “TLF-NAOMIKONG”)
Bodybuilding supplements: https://goto.bodybuilding.com/rNqBR
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WHAT’S IN MY GYM BAG | https://youtu.be/WYaVO8vsnG0
HOW TO USE UPPER BODY MACHINES | https://youtu.be/l-PyAPFq8k8
FULL CHEST & TRIS DAY | https://youtu.be/r46b44Kxczw
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
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OTHER:
– Lashes: https://amzn.to/2ljP6cE
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Music Playlist:
– Toxic Love | Lvly ft. Christine Smit
– Let Me Drown | Deanz ft. Andy Delos Santos
– All Our Flaws | Sionya ft. Milva
– Satellite Love | Vacancy ft. Mia Pfirrman
#naomikong #naomikongfitness #backandbicepsworkout