WEEK 4 | Weight Training for Beginners at the Gym | Step-by-Step Workouts
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Hey, besties!
Welcome to back for Week Four of our 4 Week Beginner Gym Workout Guide!
Now that we're more familiar with the exercises in this workout guide, we'll be increasing the reps 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.
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My workout guides: naomikong.com/collections/all
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00:00 WEEK FOUR | DAY 1 (FULL BODY)
Treadmill | 5 minutes
DB Squats | 4x12 reps
Wide-Grip Lat Pulldown | 4x12 reps
Chest Press Machine | 4x12 reps
Stairmaster | 10 minutes
35:14 WEEK FOUR | DAY 2 (LOWER BODY)
Treadmill | 5 minutes
Leg Press | 4x12 reps
Leg Extensions | 4x12 reps
Leg Curls | 4x12 reps
Hip Abductions | 4x12 reps
Stairmaster | 10 minutes
1:16:46 WEEK FOUR | DAY 3 (UPPER BODY)
Treadmill | 5 minutes
Seated Rows | 4x12 reps
Pectoral (Chest) Flys | 4x12 reps
Shoulder Press Machine | 4x12 reps
Bicep Curl Machine | 3x12 reps
Triceps Extensions Machine | 3x12 reps
Stairmaster | 10 minutes
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OTHER HELPFUL VIDEOS:
- Lower Body Warm-Up | • Do This Warm-Up Before...
- Upper Body Warm-Up | • Do This Warm-Up Before...
- How to Use Gym Equipment | • How to Use Gym Equipment
- How to do a Lat Pulldown | • HOW TO DO A WIDE-GRIP ...
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OUTFIT:
- Sports Bra: Gilly Hicks Longline Sports Bra (Medium)
- Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3"))
Shop here: oner.shop/naomikong
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MUSIC PLAYLIST:
Day 1:
You = Trouble - Emmi
Origami (Without You) - Revel Day
Never Your Friend - Flux Vortex
LA Made U Crazy - Snake City
Get Out of My Mind - BLAEKER
Best in Life - Vicki Vox
Bouger - Amaroo
sorry i was bitter - Filthy the Kid
Dear Society - Loving Caliber
I’m Bulletproof - Mindme
Be Free With Me (Chez Remix) - Siine
Lose My Breath - Basixx
Day 2:
Stay W_ Me - Raccy
Doors Unlocke - Deanz
Wilder - Gamma Skies
Varg! - Loving Caliber
Under the Stars - Squiid
Red Lights - Lvly
I’ve Had Enough - Snake City
Conman - Tyra Chantey
Baby Girl - El Neon
angel in disguise - dasloe
Alpha and Omega - ELWIN
Boom Boom Boom - waykap
Charade - Tape Machines
Day 3:
Don’t Make Sense - Lvly
Hold You One Last Time - Mindme
Everything You Need - waykap
Lucid Dreams (Gribbe Remix) - Tape Machines, Gribbe ft Eyre
Sweat on Me (Trice Remix) - Tape Machines ft. Trice, Vicki Vox
Seven You - Vacancy
idol - dasloe
Gem - Tyra Chantey
Battle Scars (All U Gonna Get) - Lil’ Loca
Little Did I Know - Vicki Vox
Love on Me - Katnip
SHOP - Zorro
Sleepless (4AM) - Loving Caliber
Keep Your Number on My Phone - Zorro
You’re Not Different - Hallman
#naomikong #naomikongfitness #beginnergymworkoutguide
🎉Welcome to our final week of this workout guide!
00:00 WEEK FOUR | DAY 1 (FULL BODY)
35:14 WEEK FOUR | DAY 2 (LOWER BODY)
1:16:46 WEEK FOUR | DAY 3 (UPPER BODY)
Please see the description for:
✖️Full written workouts
✖️Outfit details
✖️Music playlists
✖️Links to other helpful videos
Congratulations on completing this 4 week workout guide! So proud of you all! Keep on killin it. 🥲❤️🙌🏼
I just finished the last of these workouts today. I definitely found my groove at the gym and was surprised by how much progress I’ve made so far. Thank you so much for making this!
This video should get at least 2M views. Idc. Amazing Job Naomi !
TYSM, Jasmine 🥲🙏🏼
Thank you so much for this guide!! Would you be able to do another month series like this incorporating more glutes, and different staple moves for variety! It was so helpful having this guide as a solid foundation I’d love to see more like this!
Thank you so much. This has helped me so much getting back into the gym. Can you please make more of these 4 weeks beginner workouts?
Thank you! Your videos have been very helpful ❤
Since discovering your channel I’ve been feeling more confident at the gym, thank you for the helpful guides! What do you recommend to move onto after this four-week guide? :)
Always happy to help. Thank you! ☺️🙏🏼
Any of my “Full Week of Workouts” videos here on my channel (see my dedicated playlist) would be a great next step! 🙌🏼
Great video! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!
What are your recommendations after completing this? Im just wondering the next steps I should take
For me I’m going to continue with these exercises but add in some abs, chest and back work.
Thank you very much for all those videos, I have a question what to do after that? Just keep doing the same? Add more exercises, do different?
More videos like these please 🙏🏻
Firstly, thank you so much for those amazing videos, secondly what can I do if I want to take just one rest day?
Week 4 down! Thank you Naomi’s! This went by so fast! I can’t imagine this!
Are u still consistent
@@rebel8440 yes, I actually am. Once I got into a routine, I added a cardio day and a core day, so it is easier for me now to do 5 days a week!
@@annamunezero3947 dope!!
Thank you do much for doing these videos and having free workouts. I am wanting to get into working out and these have been so helpful and taking nerves away with the gym
Of course! So happy to help. ☺️
Hey, Katie! I am entering a contest for content creators and need every vote I can get! If you’d be so kind to help drop a vote for me in the link below, I would absolutely appreciate that! 🥰
creatordao.com/thesearch/group/44/member/naomi-kong
So enjoyable 👌🏻
I noticed that on both week 3 & 4 the bicep and tricep reps are lower than the reps for the rest of the movements. Would you (or somebody) be willing to explain? Sorry if you explained it in the video, I've not started the workout just yet, and am just taking the info down so that I can start this tomorrow. Any information is greatly appreciated, and thanks soooo much for this content. It's such a huge help!
Would you do the same for 5-8 week?
just saw this posted and im about to workout now
Have a great workout! 🤩🙌🏼
Finished this 4 weeks on Sunday! Thank you!
Yay! Congrats, babe! So so proud of you! 🤩🥳💪🏼
If you’re wondering what to do next, I’d love to work together 1:1 to reach your goals faster! 🥰🙌🏼
Apply here: naomikong.com
Hey, thank you for the 4 weeks I’m finishing my 4th week off and enjoyed it a lot. Kinda lost where to go from here, would you recommend repeating the weeks? For the next two months? Thanks
Yay! Congrats on completing the 4 weeks! 🎉🎉
You can definitely repeat the guide again, repeat the guide and add in more exercises of your choosing to each workout/add another workout day, or you could also take any of my videos from my “full week of workouts” playlist here on TH-cam and turn them into your own workout guide! 🙌🏼
I see a huge difference already ✊🏻
@naomi, Can male follow this routine as well? Does it require to do 3 days in a week as well or 5 days?
Great video...I am looking to get back into shape and wanted to ask of you think a personal trainer is worth getting or watching workout videos a better option to help me? TIA
It all depends on your personal preference and goals! If you have a specific goal, I definitely think hiring the right trainer can help get you there more efficiently, but if you just want to move your body a bit more and train casually, hiring a trainer can still provide a lot of value, but may not be absolutely necessary. I never hired a trainer when I started-while I was able to progress and learn a lot along the way still, I definitely think that hiring a trainer would’ve gotten me to where I wanted to be a lot faster! But also not hiring a trainer probably also allowed me to really go at my own pace with no external pressure. 🙌🏼
Yay 😃
Very nice
👍🏻
Can someone tell me,its okay that after i did workout i dont feel pain,like during process i feel my body,vut after all this no
Honestly for me, the most soreness I got was in week 1. My legs are usually wobbly after the cardio but I think it really diminished because my muscles got used to the movements
First ❤️❤️
Thanks for stopping by, babe. 🙏🏼
💜💜💜
Hope you had a great Thanksgiving weekend, babe! 😘
@@naomikong I hope you had a wonderful weekend yourself 💜
I want this body so bad ❤😂🤣😂🤣
Where is week 3?
th-cam.com/play/PLv-AOD6iOZkj-Eh4hkybLBx3ovRc_7P4I.html&si=fNBn5iI3cD2lUJxi
@@naomikong Thank you 🥰
I'm already seeing and feeling the difference from this 4 weeks, thank you a lot 🙏🤍
Yay! So proud! Keep on killin it. 🤩🙌🏼🎉