GET RID OF BACK & ARM FAT | Back & Bis Workout
ฝัง
- เผยแพร่เมื่อ 18 มิ.ย. 2024
- Hey, there!
In this video, I'll be taking you through my current favorite go-to back & bis workout!
The full workout is written down below & make sure to take a screenshot of the diagrams at the very end of this video that give you pictures of the exercises along with the number of reps and sets for each.
Don't forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Remember to use weights that are challenging for you but that you can also work with while keeping proper form.
WORKOUT:
1) Lat Pulldowns | 2 warm-up sets of 20 reps, 4 working sets of 15 reps
2) a. Behind-the-Head Kneeling Rope Pulls | 15 reps
b. Cable Bicep Curls | 15 reps
c. Rest 60-90 seconds.
d. Repeat a-c for a total of 4x.
3) Kneeling Single-Arm Cable Rows | 4x15/side
4) Bent-Over Single-Arm DB Rows | 4x10/side
5) Machine Preacher Curls | 4x15
6) 21s | 3 sets
My workout guides: naomikong.com/collections/all
Best honest & authentic supplements: buylegion.com/naomi
(Discount code: "naomi10")
Bodybuilding supplements: goto.bodybuilding.com/rNqBR
Cute gym clothes: www.ryderwear.com/nk
(Discount code: "NK10")
Etra Liquid Chalk: www.etrastrong.com/
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SHOULDER WORKOUT | • SHOULDER WORKOUT
DB-ONLY FULL BODY WORKOUT | • DUMBBELL-ONLY FULL BOD...
CABLE ABS WORKOUT | • CABLE ABS WORKOUT
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
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OTHER:
- Lashes: amzn.to/2ljP6cE
OUTFIT:
- Entire outfit is Ryderwear (Discount code: "NK10" www.ryderwear.com/nk )
#naomikongfitness #backandbis #backworkout
*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!
Hey, Beaus! 💚
Hope you enjoyed this workout! Don’t forget to leave a comment & Lmk if you did!
❎Workout is written out in the description & workout diagrams included at the end of the workout.
My entire outfit is from Ryderwear (discount code: “NK10”, link in description).
Happy Monday! 😘
I loved it!
First girl workout I’ve seen and I absolutely loved it. Nice technique. Loved the second one and how you said not sure what to call those one lols. I don’t know the name either but I’m trying it today looks like itll hit the last good
This is so helpful especially for someone who is only starting out. You have no idea how much this has helped me gain confidence at the gym. 🥰❤️
You’re incredible, love! Thank you! 🙏🏼😘
I love that you’re not nonstop talking nonsense like others before starting the actual exercises! Really enjoyed your video, thank you 🙏🏼
Thanks sm, love! 🙏🏼🙏🏼
This was so helpful!
I got to try machines I never tried before and I felt so confident! Thank you for showing us how to use them!
Thank you so much! I had such a good workout today and you made it so straight forward without extra talking.
I just recently found your videos and they’ve helped me so much since I returned to the gym! Thank you!!
I just did the workout at the gym, and I felt the burn! Awesome workout!!! ❤️👍🏾
Raina Love that sm! Thanks for giving it a try! 🤩🙌🏼
Wow!! I tried this today for the first time and oh boy did sweat!!! 😮💨 I’m sure I’ll feel it tomorrow, thank you for sharing!🙏🏽
I am a beginner trying to create a routine based on my goals. Naomi thank you for this video you have no idea how much its helped me with including this work out on my routine.
This is so helpful for beginners. Thank you so much!
Thank you so much for this! Doing this in the gym today! :)
Recently just found your videos and I love it!!!! You really be helping me out in the gym!😭💖😂
ipolani kuikahi Awh, that makes me so happy, babe! Thank you! 🥰❤️🙏🏼
U r doing incredible work on u tube perfect guide about the equipment love from Uk
Thank you so much for the screen shots at the end its incredibly helpful! Great videos gurl😁
Christa H TYSM, babe ❤️🙏🏼
First have to start by saying the message about "controlling the weights , not the weights control the person" is so under-rated and so very important for both effectiveness and safety. So props to Naomi for emphasizing that , and of course her training routines are always on a first class level. 😊 👏 ... Back & Biceps are my favorite videos to see ... and she not only did that , but did it in such fabulous piece of active wear , and included another great flex 💪 into the mix as well. *So Thanks to Naomi for a top notch video that is both informative and has plenty of fan-service.* 😂 ... I was curious , do you think you would do a physique project series in 2020 , like a mini-cut or bulk or even both ??
Vindicator Thank you so much! Truly appreciate that. 🙏🏼 I honestly feel like there’s still so much more content I want to put out (ie: more form videos, how to use gym equipment, etc.) that will be more beneficial to others vs an entire series just about my own personal goals and progress that might not be as informative for others. But for sure when I’ve exhausted all the helpful videos I can possibly make! 😆
I gotcha. Fair enough. A tribute to your humility and instincts as a teacher , always looking to help others first. 😊 👏
Thank you for this! I’ve been struggling with back and biceps 💪 💡
Corrine Helena Of course! Let’s slay this workout! 💪🏼🔥
Trying these today! Have only joined the gym last week and you’re my go to channel!
Appreciate you! Have a great workout! ☺️🙌🏼
You're my favourite gym channel hands down!! Makes it even better that we share the same last name🎉😂
Love love your videos ❤️
Thank you so much! I love your workouts ☺️💕
Thank you, Sophia ❤️
Thanks girl get this back right !!!!!!
Hi Naomi,
Thank you for all your help & showing how to use machine & keep proper form. I have two c-secrion with my toddlers. My abs is not as strong could you make videos of how to incorporate abs with workout in day if you can plz make video of how to strengthen midsection. Thanks a lot dear. 🙏
Awesome back workout, you are looking fantastic as always and your back is looking nice and tone, will try this workout on my back day, overall brilliant video
Zaheer Gaffar Thank you! Appreciate that! Have a great workout. 💪🏼🔥
I needed this! Thank you!! 💘💘
Jenniferr Let’s get these gainz! 💪🏼❤️😘
Thanks for this information, this is what I was looking for🌹🌹🌹🌹
She reminds me of Lara Jean Covey from All the Boys I've Loved Before movies... great tips thanks
will try this at the gym tomrrow
Great video!
Thank you so much 😊
Really cute outfit! And thank you for the exercises!
I'd love to see some back vids where it is explained exactly which parts of the back the exercise is working, so I know I'm doing a workout where it's hitting upper, mid and lower back. Just a suggestion because there's none I can find so far x
independent Stay tuned for upcoming how-to videos focusing on individual exercises. 💕
@@naomikong can't wait ❤
Me too 💕❤️❤️❤️👍
Thank you so much dear ❤️
Ok but I’m Deff trying these tomorrow. Thank you 😁😁😁💕
Have a great workout! 😘
Thank you very helpful
Perfect ✅❤️
I like this thank you !💕
Thank you! 😘
My back is burning!!!
Intense im doing this!
Here in 2021 🔥🔥🔥 Great workout! Thanks girl ❤️❤️💕💕
TYSM, babe ❤️🙏🏼
Can't wait to try this. Where did you get that cute workout outfit?
What time did you go? It's so dead, I love it.
@0:33 @0:59 @1:42 @2:11 @4:05 @5:51
You look so beautiful may I ask you please , should I do these exercises everyday at the gym? How many times a week should I do it? Thank you
aaa i love this!
When will you make a next follow along video?
Sheima Amri Thanks so much, love! ❤️🙏🏼😘 Honestly, I do not have any plans to create any more follow along workouts because people seem to prefer regular workout videos over those. If there was a high demand for more follow along workouts, of course, I would be happy to create more. Unfortunately, there is not.
Naomi Kong that’s unfortunate.. I noticed some people loved the follow along series :/
Well, hope you’ll make some, someday!
Love the content 🌺
The green outfit is so pretty
Thank you! 😘
I love all your vedio it helps me a lot specially like me as a Begginers.. i love all your Outfit.. where we can order them? Please send me the link to order Same your gym outfit.. thanks..😉😊
Hello! I want to divide my workout week into Full Body, Lowe Body and Upper Body. On Upper Body day can I do this workout and the one in the video CHEST & TRIS / SHOULDER workout? Or if I want to do all the muscle groups in one day, is it better if I combine the different exercises from the videos? Thank you very much!
Can I ask the difference between cable behind the head pull vs the bar attached to the cable? The muscle that is working is the lat right?
I love everything in this vid 😍😘 😘
Ivan Borrego Thank you 🙌🏼
thank you so much , two of those workouts , i was doing wrong 🤦🤦🤭🤭😅😅
Huthaifa Al-faouri Of course! Always happy to help. 🥰 & don’t sweat it, we all make mistakes. 👍🏼
Could you do the with resistant bands
what if I cant adjust the attachment of the machine for the kneeling cable row? what are my other alternatives for it?
For the 21's, is there a sub? My apt gym doesn't have those bars.
New sub ty
I did you workout and that killed me but I like it I felt it
In Naomi King we trust 💪🏾
👌
💯💣🤚 except the scrunch shorts. 🥴
Howbmany time in week should i do this
How do I tone my body at the gym, I heard about lifting weights, but I don’t really know how correctly, and don’t want to injure myself from bad form.
Does it make your arm bigger?
Would this be good for a “ pull” Split day ?
Just depends on what exactly you’re looking to include in your pull day workout! Many people will also include deadlifts in their pull day, but it’s completely up to you, your goals, and personal preference for what you want to do! ☺️
👍
which gym is this?
I'm Naomi too , Name Sake
What sizes weights?
I did the kneel rope pull down behind the head at 1:14 and some dude stopped me and said that i was doing it wrong and it needs to be in front of you. From that, it could strain your neck and I just told him that I was following a workout. I swear that shit got me insecure and embarrassed. I didn’t know what to do 😭
There are so many different variations of each exercise that you can do that are all correct and great in their own ways! While his recommendation may have been a good one, the one that I do in this video is a great one, too! Never let someone else make you feel less than or doubt your knowledge-and I would also never do you wrong by including an exercise that wasn’t good for you. Keep on doing you and don’t mind the toxic masculinity that can be present at the gym sometimes. 😪 You’re doing amazing, babe. Keep on killin it. 🙌🏼👏🏼
@@naomikong thank you so much! I will definitely keep that in mind! your workout videos have helped me a lot so it took me a lot of courage to go to the gym and start working out there, even if it is super intimidating.
How many times a week should this be done ?
Just depends on your goals! But I’d say that most people will generally train back & Bis once a week, sometimes twice if you really want to build them! ✨
Where are these shorts from??
A&S VLOGS Ryderwear. Link in the description. 💕
What is this machine called?
2:31 just a reminder😂🏋🏽♀️
Does anyone know why after a while i feel it on my forearm 😢 idk what im doing wrong
I'm tryna go from 212 to 140 lbs
First!
Rozu Hime Yay! 🤩
Can you remove the writing from 1:13 O can't see the exercise properly.
Killed it oooooook 😅 yasssssssss heading to the gym thanks coach 😊 💪🏾💐🥰 upper body day
Wow your very beautiful keep the hard work
You are so gorgeous 😍
U are pretty
You won’t lose fat by lifting weights or building muscle
You can. Fat is inefficient if you lift weight. If you eat at a caloric deficit your body will burn the fat and focus on maintaining and building the muscle groups you workout (because it's being used)
JJP that’s what I meant. You need a caloric deficit. Lifting weight on a certain region to lose fat there isn’t gonna work
Why you dress like this when u work out in public? I'm not judging or anything. I'm asking because I was asked. And I watched this video to help train a women family member and i thought I would research. I know why but I wanted to ask b4 I answered.
This is a great video.