BEGINNER TO INTERMEDIATE UPPER BODY GYM WORKOUT

[@naomikong]

Thanks for stopping by! ☺️ ❎Be sure to check the description for: - Outfit details, link to shop, & discount code - Full written workout - Time stamps - Music playlist - Other helpful videos Have a wonderful Wednesday! 😘

[@smrutipatel5246]

Thanks for the details! Love every bit of it

[@heatherlaurenRN]

Ive been lifting for 10+ years and I think keeping the lower back arched like that will help to increase the weight temporarily, but that being said, keeping back flat on the bench makes the exercise harder. I think people should master a certain weight with the back flat before moving up to the next weight. Not only does it help with core strengthening but helps active all the little muscles around all of the joints rather than just the main muscle groups. I was always taught that if you have to arch your back to do the work, the weight is too heavy for you.

[@pookie637]

To some degree you are correct. However then this would mean most heavy lifters are lifting weight too heavy for them (of course they would!) because it’s on purpose. As long as you keep shoulders pressed on the bench, glutes on the bench and feet grounded, you are good to go.

[@guidedbygreen1480]

@@pookie637 just because you can arch your back and it's probably fine, doesn't mean you should. The OP is simply saying that by having your back flat on the bench further maximizes the efficiency of the workout, thus getting a better work out.

[@colormonstar5040]

Some of us has big b0oties and can’t have a straight back even when sleeping lol

[@mimigirl2211]

my favourite part if this is that the vid’s length is exactly/basically the workout duration which just makes it easier to convince myself to get the workout done. Thank you Naomi for making it so simple 💜💜💜

[@Abdullah.67H]

First Round: 1-DB Chest Press (4*12). 1:24 1 minute break 2-Wide Grip Pulldown (4*12). 7:20 1 minute break 3-DB Shoulder Press (4*12). 13:50 3 minutes break Second Round: 1-DB Overhead Triceps Extensions (4*12). 19:13 1 minute break 2-DB Biceps Curls (4*12) 20:10

[@charlana1874]

2:24 DB Chest Press | 4*12 reps 8:11 LAT Pulldowns | 4*12 reps 14:43 DB Shoulder Press | 4*12 reps 20:26 DB Overhead Tricep Extension | 4*12 reps 27:02 DB Biceps Curl | 12 reps

[@jananhawkins5263]

I’m a beginner just started going to the gym a week ago. So glad I found you 😃 I have been watching your videos and learning everyday

[@ehchan1995]

Would love to see more videos like this!

[@naomikong]

Check out my “Beginner Workouts” for more! ☺️

[@mahrukhshabbir6341]

OMG YESSSS FINALLY! Girl I just found your channel & these are amazing!! Please keep making more! I love the little guides at the end and beginning of the videos!! Showing these to all my friends

[@naomikong]

TYSM. Appreciate you! 🥰🙏🏼

[@leenoreikat7322]

This is PERFECT! I’ve been looking for videos like yours for such a long time!!! Thank you, please keep your videos coming!!

[@gabriellacolston1319]

This was so good! I followed it my whole workout and each last rep was the hardest and I’m definitely feeling it leaving the gym now. Tomorrow I’m sure will be even more sore but I’m so happy to have found your channel! You make it so easy to follow!

[@jeannetrudel]

This morning was my first time to the gym and I did this workout! Thank you!!

[@natalyaroberts1998]

Hi beautiful Naomi. You inspire me, I love all your workouts they are so helpful, thank you for your videos. So detailed and easy to understand for beginners.

[@naomikong]

Thank you, Natalya! I appreciate your kind words and wish you the best of luck on your fitness journey this year! 🥰🎉 ✨If you’re interested in working together to reach your goals faster, tell me more about yourself & your goals here: www.naomikong.com

[@nailaaqbal1420]

Thank you beyond words for your videos!! They’ve helped me gain so much more confidence while at the gym!

[@rebeccajohn8672]

Today was my first day at the gym but I focused mainly on my legs and abs, next time I'll be focusing on my upper body though so thank u sm for this video!

[@cheeseburger7918]

perfect timing, I just recently decided to get a memebership at my local gym and I just found your channel! Thank you for these types of videos!

[@naomikong]

Of course! Happy to help. ☺️

[@rhofelremollo9366]

I just join yesterday hit the gym and i keep scrolling looking for a tips i found ur chanel very helpful

[@naomikong]

TYSM 🙏🏼

[@princess92822]

The best video, prefect. I love the combo of weight and machine

[@swaralidoifode9486]

YOUR CONTENT IS A BLESSIINNNGGGGGGGGGGG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! LOVE YOUUUU

[@minas.831]

Dumbbell chest press 4 sets x 12 reps Wide Grip Lat pull downs 4 x 12 Standing Dumbbell shoulder press 4 x 12 Dumbbell overhead Tricep Extensions 4 x 12 reps Dumbbell bicep curls 4 x 12 reps

[@naomikong]

Written workouts always in the description as well with time stamps! ☺️

[@rockerchild4]

Your channel is the best !!!

[@naomikong]

TYSM 😭🙏🏼

[@ob_18]

I love this kind of videos this is totally what I needed! Now I look forward going to the gym because I know what I am going to do! Thank you so much

[@naomikong]

Have a great workout! 😘

[@sunnidtv]

You’re so inspiring!🤞🏾🥰

[@naomikong]

Appreciate you! 🥰🙏🏼

[@leenoreikat7322]

Can you also let us know, if you do cardio, if yes how many times a week and when do you do it?

[@AngelTrazo]

I love this workout-with-me format!! Will definitely follow along next time I do chest day :)

[@vx-petia]

Thank you for the great ideas! I've moved to a small town with an incredibly tiny gym (fits max 3 people) and I've been getting bored of my gym routines.

[@winterallen8770]

Loved! Keep em coming Sis! 💪🏾😤❤️‍🔥

[@KKone72]

Naomi you are the literal best thank you so much

[@naomikong]

Appreciate you 🙏🏼

[@123paramorefan]

I did this today and really enjoyed it ! Would you say this is a full upper body workout? Like it hits shoulders, biceps, tris, chest, and back ? Would this be good to do on both of my upper body days ?

[@naomikong]

TYSM ☺️🙏🏼 Yes, I’d consider this a full upper body workout & it targets your back, biceps, chest, triceps, and shoulders. 👍🏼 It’s completely up to you and your personal preference!

[@juliamart5611]

Thank you so much 😊 ❤ thanks to you now I don’t feel so insecure when I go to the gym 😂❤❤

[@EliBartEliBart]

Amazing! Thank you!

[@TheGhadaelarbash]

Thanks babe 😘 keep these videos up.

[@naomikong]

TYSM ❤️🙏🏼

[@angelasilva4232]

Doing this tomorrow 💪🏻👏🏻

[@naomikong]

Have fun! 😍

[@hscqueenight09]

Yes babe ugh ilysm youre my fav to follow!

[@naomikong]

Lysm ❤️🙏🏼😘

[@h.b.3557]

For the dumbell chest press, should I activate my gluts and arch my back like that or activate my core and keep my back flat?

[@ChancyFit]

Nice workout Naomi👍

[@naomikong]

Thank you! ✨

[@ChancyFit]

@@naomikong you are so welcome 🙏

[@gcl5329]

i’m a new fan and i love your videos, super inspiring girly!!

[@naomikong]

Thanks sm, babe 🥰🙏🏼

[@keneshiabrown-ward1941]

this is perfect !

[@joeyx88]

THANK YOUU🤍🤍🤍🤍

[@naomiurquhart9648]

Love your workouts❤.. Can you do a beginner pull ups.. I would love to see the proper form.. Thanks for all you do it has helped me out in the gym..

[@naomikong]

Check out my “How to do Pull/Chin Ups” video here on my channel. ☺️

[@DreamyStoryHour]

Great job thanks for everything

[@naomikong]

TYSM ✨

[@sonalychowdhury9589]

Loved it!!

[@naomikong]

Thank you, babe! ☺️

[@Sh-qe4wf]

Great job 👏

[@naomikong]

TYSM ✨

[@AbigailLord18]

I know I’m a bit late, but is there a lower body workout like this? Not quite beginner but not intermediate either 😅

[@best_kept_secrt]

Perfection 💪

[@naomikong]

🙏🏼🙏🏼

[@amiri2210]

I love your workout babe

[@naomikong]

TYSM 🙏🏼

[@lucymoon2578]

Thanks so much for this

[@naomikong]

Thank you! 🙏🏼🙏🏼

[@nazarenaromero5800]

How many calories does this workout burn?

[@munimed]

💜💜💜

[@naomikong]

😘😘😘

[@sunnidtv]

Do you film these yourself?

[@naomikong]

Sometimes by myself, other times my husband helps film me! ☺️

[@geradeinfallslos1493]

But like.. Ure hair.. Tutorial?

[@sinombulelomabandla2719]

🧚💪💪

[@naomikong]

❤️❤️❤️