FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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Hello, my babes!
In this video, I'll be walking you through a full week of workouts for beginners at the gym. In this week, we'll be doing three workouts: one full body workout, a lower body day, and lastly, an upper body workout.
Please see below for time stamps for when each day starts.
This week of workouts is not geared towards weight loss or weight gain--if you'd like to do this week of workouts with a focus on weight loss, please watch my "12 Week Step by Step Weight/Fat Loss Guide" video here on TH-cam.
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.
Shop the new Gymshark x KK Fit Collection here: gym.sh/Naomi-Kong
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FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)
Perform only one workout per day with rest days in between as needed.
DAY ONE | FULL BODY 00:28
Warm-Up: Treadmill | 5-10 minutes
1) Squats | 3x10
2) Chest Press Machine | 3x12
3) Seated Cable Rows | 3x12
4) Walking Lunges | 3x10 reps/leg
5) Stairmaster | 10 minutes
DAY TWO | LOWER BODY 5:13
Warm-Up: Treadmill | 5-10 minutes
1) Smith Machine Squats | 3x10
2) Leg Press | 3x10
3) Split Squats | 3x10 reps/leg
4) Leg Extensions | 3x12
DAY THREE | UPPER BODY 9:15
Warm-Up: Treadmill | 5-10 minutes
1) Lat Pulldown | 3x10
2) Machine Chest Flyes | 3x10
3) a. EZ Bar Shoulder Press | 10 reps
b. EZ Bar Bicep Curls | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
4) Seated Triceps Pushdowns Machine | 3x12
5-minute cool-down on the Treadmill.
Rest 1-2 minutes in between each set for every workout.
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HOW TO USE GYM EQUIPMENT: • How to Use Gym Equipment
HOW TO PROPERLY PERFORM EXERCISES: • Exercise Form
HOW TO SQUAT ON THE SMITH MACHINE: • HOW TO SQUAT ON THE SM...
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FACEBOOK: / naomikongfitness
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❎What should you do next??
Apply for my 1:1 coaching and let me help you reach your goals faster: www.naomikong.com
❤️Thanks so much for stopping by!
Please check the description for:
✖️Time stamps for when each day starts
✖️Links to shop Gymshark & Cira Nutrition
✖️Full written workouts
✖️Links to other helpful videos
Wishing you an amazing Tuesday! 😘
How many kilograms does it help us lose as a range approximately
i don’t
s i
@@dimadhaini5656 0
What headphones do you use
Im actually at the gym for the first time right now. This is making me feel a lot less intimidated and unsure. Thank you!
So proud of you, Cat! 🙌🏼
If you have a moment today, I’d appreciate it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 💕
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Same
I swear to God. I survived my first ever day at the gym because of this video!!!
my first day is gonna be tmr, wish me luck :’)
Me too
Its crazy how hard i had to hunt for this type of content thru a sea of fitness lifestlye vlogs and guided home work outs. this is Gods work you are doing
TYSM. Hope it helps. 🥲🙌🏼
I agree. I should have planned ahead before stepping foot in the gym. Searched for videos while doing hands free workouts. Found nothing. Didn’t find this video until I got home.
First fitness youtuber that blurs and respect people's privacy ❤️ we need more people like you.
Always try to when I can! 🙏🏼
I started my fitness journey less that a week ago. I found your channel looking for a video that would show me what to do in a day. I love your videos so much! They are so helpful
Awh, appreciate you sm, Baylee! Thank you. ❤️🙏🏼
Same!! I started and my husband told me to find videos to get a workout plan together since we’re on two completely different fitness journeys. I love these videos to help me get a basic plan together and try out everything!
That's why I came too!!
How is to now???? I started today and i have anxiety
Sameee girl sameee
It's been a month and 2 weeks since going to the gym and following your video and I am very proud to say that I have officially lost and kept off 10lbs. Still going strong 💪! Thank you so much for your guidance!🙏❤
So dang proud of you! 😭🙌🏼 Keep on you strong, babe! 💕
If I could have a moment of your time today, I’d absolutely appreciate it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼
creatordao.com/thesearch/profile/naomi-kong
Did you do only this video or any diet was followed along with it?
As a fitness coach that has earned certificates, this is a great program for beginners. Hope you create more of these, since I've stopped coaching for a while and I need to refer videos to my friends/family/etc. My wife referred this to me, and I'm glad she found this.
I just have to comment these things for room for improvement:
- look forward, helps with the chesting out
- don't sway forwards and backwards during lateral rows
- lock hip/leg/arm joints during their straight angles
Your forms are fine and mostly safe, these tips will just help refine the movements and target muscles better, might also help beginners perform better, too. Hope this helps!
Is that a good program to lose weight?
@@sad.angel.6664 the program mostly targets muscles and no cardio HIIT, so weight loss depends on the diet. I can guess that it's more geared towards body shape, so you can't expect weight loss much. Instead, you can expect that your body shape is going to change which is healthier tbh.
This is exactly what i’ve been looking for. I’m clueless in the gym, i’ve been going for 3 months and I know that any exercise is better than nothing but i needed structure. I could not figure out a way to do it. So hopefully now I can just do this split until i get bored but upping the weights 👏🏻 Thank you Naomi. Love from England xxxx
Omgg yessss lol
hellooo, was curious if this split helped you?
Kaitlin, I hope your gym journey has been going amazing!! 🙌🏼
If you have a minute today, I’d absolutely love it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼
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I’m at the gym today and just so grateful for this. It makes me feel less insecure and more like I know what I’m doing
Thank you so much for putting these videos together. It’s like I have my trainer with me, and won’t feel so lost at the gym. I start my journey tomorrow!!
Dude I LOVED this. I've been a runner all my life but due to injury can't right now. It's forcing me to weight train more than im used to. The gym intimidates me because I don't know how everything works. This made it super easy. It was a hard enough workout but I could get through it without feeling like death. Thank you!!!!
I was able to go to the gym for the first time with so much confidence in what I was doing. I am so thankful for your channel for helping me finally get out there! ❤❤
This is brilliant - I'm not finished the video, yet but I can't explain how much I needed a video like this years ago. So nervous and clueless at the gym I'd spend half an hour on the treadmill/rowing machine just looking at the weights! I've been using your videos for a couple of months and I'm really enjoying being at the gym! I have the confidence to use the weights that I needed years ago haha
Awh, I am so dang proud of you, Kate! 😩🙌🏼 Filling my heart with so much love this morning. ❤️🙏🏼
Hey, Kate! I hope your gym journey has been going amazing! ☺️
I’m entering a contest for content creators and would absolutely love it if you could spare a minute of your time today to place a vote for me via the link below! 🙏🏼
creatordao.com/thesearch/profile/naomi-kong
wondering if ur seeing results from these workouts?
Hi ms.kate. have you been doing these workouts since then? What have you added or changed? What has your progress looked like? From one unsure newbie to another
Thanks for taking time out of your day to create this wonderful video.I was so nervous and anxiety struck when I walked inside my gym bc there was Alotta pp so I referred back to your work out steps and it helped me so much a huge thank you from the bottom of my heart.
Changed my life th-cam.com/users/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
It’s been since Jan 2023 since I’ve started going to the gym I’ve really found how much your channel and your workouts has really helped me grow to love going to the gym and love trying out your workouts! I just wanted to say thank you Naomi for your inspiring channel and for you explaining the different sets and reps on each machine to use! Your channel has really helped me!
Im 13 and Im 175cm and Im obese my goal weight is atleast 65kg Im starting gym in 1 week wish me luck 😭😭😭🙏🏻
More power to you!
Baby girl I’m wishing u all the luck and strength!! Cmon u can do this!!!!
@@Bbg-dn1br Tysm 💕💕
How did it go?
@@fa7171 its going AMAZINGGG still in process ofc but Im seeing change
This was exactly what I needed! Im so glad I found you! Currently binging all your videos
Appreciate you 😩🙌🏼
i absolutely love you girl. ive been going to the gym for 2 weeks now, and your channel is the only reason i got through it. you are seriously a goddess
You’re the best. 😩🙌🏼
This is what we all needed. Someone to explain us what to do and how to do it!! Thank you so much ❤
I agree
Forreal!
You’re truly God sent, I always refer to your videos. Been going to the gym for a few weeks now, had no idea what I was doing at the beginning but thanks to you I’m getting better at it.
This has helped me alot. You showing us how to use these machines I feel less intimidating. Thank you!
Just want to say thank you! I’ve been on and off with the gym because I never know what to do but I did the full body workout and I feel amazing! At first I was kind of nervous because I feel people are looking at me and thinking “oh, what is she doing?” but I felt really confident once I watch your video AGAIN to see how the workouts are done! Can’t wait to go back and try again your workouts! Thank you ❤️
Thank you for making this so calming! This is my first time going to the gym alone and first time gym journey without a PT! Postpartum as well and I just walk around seeing what machine to use each day and try with the directions.
I just started my journey today. I'm not pushing myself to hard though 😕 because I never exercised before. But I'm glad to have came across this video.
I started my gym journey yesterday and for the past two weeks I was looking for a planned workout and came across your channel I'm loving your detailed workouts 😍
The fact that I literally just got my gym membership yesterday and you post this 🙌🏾 Thank you so much for this 💖💖💖
Happy to help! Hope you enjoy it. ☺️
@@naomikong I did get my membership today and am looking forward to use your video for my workouts. Thanks for helping us especially me who is a beginner
@@xyz-tv4om has it helped you?? x
i started my journey a couple of weeks ago, i’ve noticed a massive difference mentally after putting off the gym for years. your videos have given me so much confidence thank you so much ❤️
So proud of you! Keep on killin it, Phoebe. ❤️🙌🏼
thank you so much for making this ! It had helped me with my anxiety with going to the gym and not properly using equipment. It means a lot ❤
I came to the gym and it was like everything I as against me - so many people, no where to park, and the app I downloaded didn’t work right. And so I looked for help on TH-cam and found you. This is just what I needed to stay motivated and on track. Subscribed and looking forward to using your videos and learning more about what you do. Thank you!!!
Thank you so much for your video it’s literally going to help me get back into the gym especially since I’ve been out for a while. Thank you so much for explaining everything throughout your whole video not adding music. I look forward to seeing what other workout you have on your channel
I've started going to the gym this week and your videos are literally saving my life, thank you
love this! these instructions are quick & easy to follow through. love it how you just get straight to the point
Today was my first day at the gym. I was a bit intimidated with so many machines. I came running to youtube looking for help and l found you. You are officially my trainer ❤
I'm just starting the gym I've gone twice but I felt lost. I'm glad I found this channel to gain the confidence I need. Thanks
just started a gym membership this morning and am planning on going after work tonight this is very helpful in making me less nervous and giving me a plan for going in!
I’m the gym first time, rewatching day 1’s workouts at each set & my legs are shakinnnnnnng couldn’t do the lunges but am feeling SO good!! Ready for day 2!
Let’s get it! So proud of you! 👏🏼👏🏼
Exactly what I need to get started! Thank you!!! I have a gym in my apartment building that I’ve been too nervous to go to. This is giving me the confidence I need to get settled in 🎉
This video helped me get through my first day at the gym & helped so much with my gym anxiety. THANK YOUU!!!!!
I'm so thankful for this channel you have no idea how much you're helping me! thank you so much
Thank you so much for this ! I'm a new beginner at the gym, I'm more used to do workouts at home. I'm so intimidate by all the weights and the machines at the gym, mostly because I don't really know what to do. Usually I follow my friend, but for now on, I'll try this ! Even though I can't go to the gym all the time, I know that I have a good workout that I can follow. Thank you a lot. 💗
My wife and I are starting our fitness journey this week and this was definitely helpful and inspirational! Thank you for sharing!!
Will try this ! I'll let you guys know how it goes for day 1 😃
Update: I was a little nervous but I think I did well, I feel great and happy I went for this routine!
Update of the update: I'm still going to the gym, I've been watching more videos and I feel really confident :D
Oww gald , how does it feel being at the gym at the first time , I'm about to start it soon 😭
@@loubnaeddahmani5085 I hid in the bathroom the first day for like a good 10 mins ngl hahaha but these routines are quite easy to follow and it does hurt the next day lol :D I'm starting to feel a lot more comfortable!
Hi wondering whether you were able to lose weight via this routine?
@@Lankancrypto539 I don't know for sure. I did this for like half a month and then started educating myself in other routines or exercises. I've had to change the way I eat for sure but I've seen pretty satisfying results :D
This video makes me feel so much better about going to the gym! It’s my second week and I’m still trying to figure out what to do because I’m new. Thanks so much for all the info!
I’ve been following this video for two weeks I love it. I feel amazing at the gym it’s great
Thank you for this video!!!! It’s helped me in my first 2 weeks at the gym ☺️ especially learning how to use new machines
Walked into the gym for the first time ever, didn’t know what I was doing so I looked up a beginners video, yours was the first one to pop up and omg it helped me so much! Here I was thinking I’d be wandering around aimlessly but your video made me know exactly what to do! Thanks so much! 💪🥰
I needed this so badly, I can’t thank you enough for how incredibly helpful your channel is to me. Gods work is what you’re doing 😂❤
Also, every outfit you wear is just so cute 🫶🏻
Thank you so so much dear for posting up this video. I feel so confident without a trainer now for doing the workout without feeling stressed out
Back at gym from many years of absence. This video is life saving - I know what I’m doing !! Thank you ☺️
This really helped , I went back to gym for the first time in a long time and didn’t know what to do . Thank you somuch ❤️
Just recently found this video! I get really bad gym anxiety and one of the things that makes me anxious is trying to figure out what to do for each day! I will be starting fresh in the gym next week and I am now feeling a lot better about going since watching this 🙌🏼 Thank you!
Started the gym three days ago, today's the fourth day! I am going to start working with weights from next week as I wanted to give my body the chance to loosen up before I move on to the weights. Thank you for this! It's easy to understand and mkes everything less intimidating! Hope to loose some weight before the year ends and get used to the weights by the time new year starts so I can up the intensity next year!
Hi Naomi! I did day 1 at the gym today and feel sore but amazing. Thank you so much for your helpful video. I finally felt like I accomplished a goal at the gym and gained a little confidence as well.
SO proud of you! Keep on killin it, Mimmy. You’re doing incredible. 🥲❤️🙌🏼
I’m going to the gym for the first time right now and this makes me feel more confident and excited 🥹thank you!
Love this for you, babe! 😩🙌🏼 Get those gainz!
If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕
www.naomikong.com
I've been looking for better structure when trying to figure out what to focus/do at the gym. This will help immensely
Okay, so I'm going to Gym this January 1 and I'm listing already what to do because it's my first time. Thank you for this 😊
I have been looking for a comprehensive guide to workouts for beginners and I am super glad to have seen your channel! appreciate you, Naomi. thank you!
Happy to help! Thank you. ☺️🙏🏼
Thank you for this video!! I'm restarting at the gym after a mental health issue. I'm constantly nervous going in and feel less scared when I have your videos playing infront of me
Hi! Thank you for helping a gym beginner like me. I just enrolled myself to a gym and I’m totally clueless what to do, where to begin. I love your video and now, I feel excited to hit the gym later.
I’m starting my gym fitness journey today…I’m so happy I found you
I've been working out at home. I'm finally motivated to exercise for the first time in over a year. I have a gym membership, but never go. I get really nervous using weights or weight machines. I'm going to continue to workout at home, but possibly incorporate the gym a 2-3x/week because I want to really work my glutes with machines, in addition to home exercises.
1. Thank you for this video.
2. Thank you for considering others who appear in your video and blurring out their faces. Very considerate and respectful.
This is my first video of yours, but I will be subscribing and looking at your other videos. 😊
thank you so much for your videos. you make me feel much more comfortable at the gym. just started last week
I started my gym journey yesterday.. walking lunges was haaaaard tbh + I forgot to do stretching after my full body workout… so today I can barely walk and I took a break😂, but I’m grateful for your channel because it helped me to start with confidence tyyyyyyy💕💕
After weeks of waiting for a friend to find the time to help me understand the machines, I finally took the plunge and started a gym membership today. I have been terrified of navigating my way through the equipment (I have never worked out in a gym before) and not knowing proper form, as well as being clueless as to how many reps and sets I should do as a total beginner throughout the days and weeks to come. I can see that this content is going to make me feel so much more confident during my first week, and I am now feeling hopeful for my first workout tonight!
I was at a stand still for a week bc i wasnt seeing progress anymore but your videos really helped me have a game plan and know what im doing
I just started to go to the gym recently and was always lost, thanks for the routine. as its simple I am able to follow and stick with it
Thank you for this video! I did exactly what you advised today and I feel great! I will continue to watch your channel!
Ur amazing thank you so much for helping ! I was so lost i did not know what to do or which exercises or how to use the machines but you have helped
So much in every way and even made me feel more confident 🥰 thank you
Thank you so much for this video and all your videos "how to use gym equipement"! I have just subscribed to the gym and these are so helpful. And the fact that you put pics of the exercices and reps is brillant. We can just screen shot them. Again THANK YOU 💖
Today was my first day at the gym. Thank you so much for your video. It really helped me a lot. Even tough I'm tired which is quite normal😅 ,I feel great. Thank you❤
Greetings Naomi,
Thank you so much for this video. I will be returning to the gym and coming across this video will really help me to be more confident in what I'm doing and not feeling overwhelmed and confused on what machine to use on the Body part I'm working out for that day. I will be on a treadmill for 30 mins then get loose in what to do next so I work out all body parts for the next 20 mins. Looking at what machines people are using. This video will help me tremendously, seeing I'm by myself at the gym. I'm looking you get toned and stay fit. I will be looking at more of your gym workout videos to be my guide. Thank you for giving us women who are not accustomed to the gym and giving us the correct workout for us to feel confident in our self when at the gym.
Thank you. Bless you!
The way you explain it is amazing I got my routine now ❤️
I just found u, n I couldn’t be happier I just started going to the gym n am trying to build muscle n tone up first time in my life n I can’t tell u how badly I need your guidance ty so much for sharing all your tips n help I’ll be having your videos on in the gym untill I kno what I’m doing aha ty so much💪🏼💓
I followed all your workouts from this video this week. I love it so much
Tysm I’m gonna start working out tomorrow and I didn’t want to go in without a plan 💗
Im going my first time aswell today , pushing trough my social anxiety. And this workout routine gives me some reassurance. . Wish me good luck and thank you for the video
Right there with ya on the anxiety. I joined the gym a month ago and didn't actually go until 2 days ago. You've got this! We've got this!!
Just found your TH-cam account and I’m so excited to start my fitness journey! I love your guides where I can easily screenshot and love the follow along workouts!!!
Loved this, thank you so much! First time in a gym in 45yrs and i lost sleep last night w nerves just thinking abt it. Found this video by searching 'workout for beginners'. I did a full hour w the first set and felt Great! I have now subscribed to your channel for support, help and knowledge 🙌❤️
Awh, so happy to help! Wishing you the best of luck as you start at the gym again! ❤️🙌🏼
I've been to the gym a couple of times but never with actual structure. this will help me tons at my uni gym, genuinely looking forward to getting in there. thank you!!
So happy to help! Wishing you the best of luck! 🎉
Thank you for this!! I’m going to the gym for the first time soon and it’s extremely intimidating… I actually took a fitness class in college with the hopes of being taught HOW to confidently use the machines and my professor was barely there and left us with “log what exercise you do” and that was kinda it. It was extremely demotivating and intimidating to be in a class full of a lot of men who a lot of took the class to fit exercise into their busy college schedule like myself, but who knew HOW to use the machines and just how much to push themselves.
Thank you for repping women in the gym and for providing so many of us the confidence and encouragement to do the hardest part of going to the gym- STARTING. ❤❤
So so happy to help and thank you for taking the time to leave such a sweet comment! I appreciate your time and energy. 🥰🫶🏼
Wishing you the best of luck as you continue on your gym journey-you got this! 🙌🏼💪🏼
If you’re wondering what to do next after this, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕
www.naomikong.com
Finally, finally, finally a beginners video actually helpful for beginners! Thank you!
I have always been scared of the gym and insecure. My anxiety doesn't help jaja but with this video I am going to start changing from home workout to the gym ❤
Thanks alot , i have been going to the gym for a month now and have been just doing all the machines since there are not many but i will try to follow your routine with a few modifications ofc ❤
I’m getting back to weights after nearly 5 years! This video is amazing! Really helped me get back my confidence to use the machines. Thank you so much ❤ new subscriber here 🥰
thank you for this video! my first gym day ever is going to be tomorrow so this is for sure making me a little less nervous 😅 wish me luck! 🤞
Thank you so much for these videos! I used to just walk the treadmill in fear of looking dumb and not knowing what I’m doing. Your videos have inspired me to push outside my comfort zone. 🥰
Thank you! your videos are super helpful :) and have given me the confidence to go the gym without feeling like I don't know what I'm doing :) Thank you again! especially your vids on how to use the equipment :)
I’ve been doing this routine for 3 weeks so far and it’s my favourite! When I improve I would love to try more routines of yours!
did you notice any change in your body?
Thanks so much for sharing❤️❤️ this has truly helped me.
also can you include stretches and warm-ups before working out you're really helping so thank you
Very professional video, voiced with a great description of each exercise and . . very easy to watch for both Woman & Men. If the Goal was to get the internet fit, you pretty much nailed it
Today was my first day at the gym and I used your day 1 full body routine! It felt good going into the gym with a workout in mind! Question tho what day would we incorporate ab workouts? I’m still new to the gym haha
That's core
Your video gave me confidence in a place I’ve never been before. Thank you. My favorite work out was the stair master ONLY because i got better each day and did more flights than days before. Also got me super sweaty 😂 thank you for this video. Gonna subscribe for more!
Just did day 1 and my body feels amazing! So happy I found your channel!
Thanks sm, babe! Enjoy the rest of the workouts! 🥰
Thanks for amazing workouts, I had paid to one of the instructors and he don’t even explained in the videos. You are doing great work!
Amazing video, thank you for uploading!!
It makes going to the gym much less intimidating, and effective. I used to only use the treadmill, cause I didn’t know better!
I truly appreciate your videos. Thank you!! 💕🥲
1:40 squats
2:42 chess press machine
3:33 seated cable row
4:12 walking lunges
6:08 smith machine
6:54 leg press
7:28 split squat
8:15 leg extension
9:54 lat pull down
10:54 machine chest flies
Day one: Full body
10-15 min treadmill warmup
Squats - 3 sets of 10 reps
chest press machine - 3 sets of 12 reps
seated cable rows - 3 sets of 12 reps
walking lunges - 3 sets of 10 reps/leg
stairmaster/elliptical - 20 minutes
Day Two: Lower body
10-15 min treadmill warmup
Smith machine - 3 sets of 10 reps
leg press/front squats - 3 sets of 10 reps
split squats - 3 sets of 10 reps/leg (1kg/2kg)
leg extensions - 3 sets of 12 reps / biking - 20 minutes
stairmaster/elliptical- 20 minutes
Day three: Upper body
10-15 min treadmill warmup
lat pulldowns - 3 sets of 10 reps
machine chest flies - 3 sets of 10 reps
Ez bar/dumble shoulder press - 3 sets of 10 reps
Ez bar/dumble bicep curls - 3 sets of 10 reps
Tricep exercise - 3 sets of 12 reps
stairmaster/elliptical - 20 minutes
@@user-bg5ug5od5ethis is great! you should write this as a separate comment as well
I watched this while I was at the gym and had to figure out a workout cause I was late to a class
This helped me so much!!!