COMPLETE UPPER BODY WORKOUT | Strong Girl Summer

Shop Oner Active here: oner.shop/naomikong
Wearing the Effortless Collection (Medium top & bottoms, color "70% Cocoa")
Hey, babes!
Today, we'll be doing an intermediate-advanced complete upper body workout at the gym. This workout will target the chest, triceps, shoulders, back and biceps.
If you're looking for a workout that sculpts and strengthens your upper body, this one's for you!
Strong girl summer, here we come!
While this workout can definitely get you one step closer to your goals, keep in mind that building muscle in order to get toned comes through being consistent with your workouts and nutrition over time.
If you'd like a more personalized & effective approach to reaching your goals, apply for my 1:1 coaching here: naomikong.com/
Please feel free to take screenshots of the workout diagrams included right before the workout begins and right after the entire workout ends to easily take this workout with you to the gym!
The full written workout can also be found down below.
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TOTAL UPPER BODY WORKOUT:
1) Incline DB Chest Press | 4x12 reps at 3 RIR
2) Seated Cable Rows | 4x12 reps at 3 RIR
3) a. Straight-Arm Pushdowns | 12 reps at 3 RIR
b. Cable Front Raises | 12 reps at 3 RIR
c. Triceps Pushdowns | 12 reps at 3 RIR
d. Rest for 1-2 minutes
Repeat a-d for a total of 4x.
4) Bent-Over Single-Arm DB Row | 4x10 reps/arm
5) DB Shoulder Press | 4x10 reps at 3 RIR
6) 21s | 3 sets
RIR: "Reps In Reserve"
Example: Step Ups for 4 sets of 10 reps at 2 RIR = use a weight so that by the end of the 10 reps on one leg, you could only do 2 more reps and nothing more than that. If you could easily perform 3+ reps with good form, increase the weight.
Upper Body Warm-Up Video: • Do This Warm-Up Before...
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#NaomiKong #NaomiKongFitness #UpperBodyWorkout

[@naomikong]

✖️TOTAL UPPER BODY WORKOUT✖️ 1) Incline DB Chest Press | 4x12 reps at 3 RIR 2) Seated Cable Rows | 4x12 reps at 3 RIR 3) a. Straight-Arm Pushdowns | 12 reps at 3 RIR b. Cable Front Raises | 12 reps at 3 RIR c. Triceps Pushdowns | 12 reps at 3 RIR d. Rest for 1-2 minutes Repeat a-d for a total of 4x. 4) Bent-Over Single-Arm DB Row | 4x10 reps/arm 5) DB Shoulder Press | 4x10 reps at 3 RIR 6) 21s | 3 sets 🤎Outfit is from Oner Active Shop here: oner.shop/naomikong 🏋🏻‍♀️Want to take the next big step in your fitness journey? Apply for my 1:1 coaching here: naomikong.com Please see the description for more details & links to other videos. ☺️ Thanks sm for stopping by! 💕

[@lmr31721]

New subscriber here! I’m new to the gym and was super intimidated and didn’t know where to start. So thankful for your videos! I appreciate the time you put into them, I’m excited to get started.

[@naomikong]

Awh, thank you, babe! So happy I’ve been able to help. ☺️ Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. 💕

[@mattievinh]

I havent seen any weird or unsafe exercise from you, keep up the great work!!! it must take great restraint to keep things basic and simple.

[@toastofwonder]

I love all of your workout Naomi ❤

[@keeks8817]

I know what I am trying out at the gym today!!

[@MoveWithMeshiaaaa]

Found my upper body workout for tomorrow !!! Thank you !

[@naomikong]

Yay! Have a great workout! 🤩

[@vibrantbelle]

Thank you!! I’m definitely using this!

[@naomikong]

Have a great workout! 🤩

[@drey6361]

Thank you!!!

[@mercyvictoriamusonda439]

Thank you ❤❤

[@noorshaker5379]

thank u❤❤

[@naomikong]

Thanks for stopping by! ☺️

[@NameeraKhan-kf8ye]

Can i do this for increase chest

[@sarahgeronimovocals]

Which gym u go to?