FULL WEEK OF WORKOUTS | 4 Day Gym Routine/Workout Split

Fitness Workout for Women
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Hey, beaus!

In this video, I’ll be walking you through a full week of workouts at the gym. These workouts will be great for those that are intermediate-advanced. In this week, we’ll be doing four workouts: two lower body days and two upper body days.
Please see below for time stamps for when each day 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.

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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FULL WEEK OF WORKOUTS:
*Please feel free to switch the days up as you need (ie: doing upper body day first, etc.)
Perform only one workout per day with rest days in between as needed.

00:00 DAY ONE | LEG DAY (QUAD & GLUTE-FOCUSED)
Full Body Foam Rolling | 10-15 minutes
Leg Swings | 1×10-12 reps going forward to back + left to right
1) Barbell Back Squats:
– Warm Up Set 1: 8 reps (barbell-only)
– Warm-Up Set 2: 6 reps @45-50% 1RM
– Working Sets: 4×6 reps @65% 1RM
2) Hip Thrusts | 4×10 reps
3) Reverse Hack Squats | 4×8 reps
4) Leg Extensions | 4×10 reps
5) Cable Step Ups | 4×10 reps/leg
6) Treadmill | 25 minutes at a 10-15% incline

6:42 DAY TWO | CHEST, TRIS, & SHOULDERS
Full Body Foam Rolling | 10-15 minutes
1) Bench Press:
– Warm-Up Sets 1&2: 10-12 reps (barbell-only)
– Warm-Up Set 3: 8-10 reps @50%1RM
– 4×8 reps @70% 1RM
2) DB Shoulder Press | 4×10 reps
3) a. High Cable Chest Flyes | 10 reps
b. Low Cable Chest Flyes | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) DB Overhead Triceps Extensions | 4×12 reps
5) a. Cable Upright Rows | 12 reps
b. Triceps Pushdowns | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6) Lateral Raise Machine | 4×10 reps
7) Treadmill | 25 minutes at a 10-15% incline

11:05 DAY THREE | BACK & BIS
Full Body Foam Rolling | 10-15 minutes
1) Pull Ups/Chin Ups | 4×12 reps
2) Wide-Grip Lat Pulldown | 4×12 reps
3) a. Straight Arm Pushdowns | 12 reps
b. Cable Bicep Curls | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Single-Arm DB Rows | 4×10 reps/arm
6) Static-Hold DB Curls | 4×12 reps/arm
7) Machine Preacher Curls | 4×12 reps
8) Treadmill | 25 minutes at a 10-15% incline

14:45 DAY FOUR | LEG DAY (HAMSTRING & GLUTE-FOCUSED)
Full Body Foam Rolling | 10-15 minutes
Leg Swings | 1×10-12 reps going forward to back + left to right
RDLs | 2×12 reps (barbell-only)
1) Conventional Deadlifts:
– Warm-Up Set 1: 6 reps @55% 1RM
– Working Sets: 4×6 reps @63% 1RM
2) Good Mornings | 4×10-12 reps
3) a. Glute Hamstring Raises | 10-12 reps
b. Reverse Lunges | 8 reps/leg
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Cable Kickbacks | 4×12 reps/leg
5) Treadmill | 25 minutes at a 10-15% incline

Rest 1-2 minutes in between each set for every workout.

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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!

Headphones: https://go.magik.ly/ml/10iv8/
Ankle Straps for Cable Kickbacks: https://amzn.to/3mCiXtG

OUTFITS:

DAY 1:
– Alphalete Revival Leggings (Small) | https://bit.ly/3i2VZt9
– TLF Apparel Genesis Sports Bra (Small) | https://bit.ly/3MGCKUt
– Nike Romaleos | https://go.magik.ly/ml/11eu1/
– Converse | https://go.magik.ly/ml/uahh/

DAY 2:
– Gymshark x Whitney Simmons (Small top & bottom) | https://gym.sh/Naomi-Kong
– Converse | https://go.magik.ly/ml/uahh/

DAY 3:
– Alphalete Revival Leggings (Small) | https://bit.ly/3i2VZt9
– Bombshell Sportswear Sports Bra (Small) | https://bit.ly/3q1Iez8
– Converse | https://go.magik.ly/ml/uahh/

DAY 4:
– Alphalete Amplify Leggings (Small) | https://bit.ly/37q4IUd
– Gymshark x KK Fit White Copped Hoodie (Small) | https://gym.sh/Naomi-Kong
– TLF Apparel Tempo Sports Bra (Small) | https://bit.ly/3tVXAGR
– Converse | https://go.magik.ly/ml/uahh/

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Videos Mentioned:
– FULL BODY FOAM ROLLING ROUTINE | https://youtu.be/CFbe38sHyOE
– HOW TO PERFORM EXERCISES WITH PROPER FORM VIDEO PLAYLIST | https://bit.ly/3MVJfmq

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OTHER:
– Lashes: https://amzn.to/2ljP6cE

#NaomiKong #NaomiKongFitness #FullWeekofWorkouts

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