TOTAL BODY WORKOUT | BUILD & STRENGTHEN

TOTAL BODY WORKOUT | BUILD & STRENGTHEN | Home Gym Edition

Рет қаралды 4,868

Күн бұрын

The MAJOR FITNESS equipment I have:
- All-In-One Home Gym Power Rack Package Raptor F22: majorfitness.sjv.io/MmdBNK
- Low Bounce Bumper Plates (45lbs/plate): majorfitness.sjv.io/Qydn6A
- Major 20kg 7ft Home Gym Barbell: majorfitness.sjv.io/xk65N5
Check out MAJOR FITNESS' KZbin Channel: / @major-fitness
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Hey, babes!
Today, we'll be doing a total body workout targeting everything from chest and shoulders to back, hamstrings, and glutes.
This workout is perfect for intermediate to advanced lifters.
I'm also super excited to share with you my brand new home gym set up! With its all-in-one, four different training systems (power rack, cable pulley system, multi-grip pull up bar, and landmine), the MAJOR FITNESS Raptor F22 is a great cost-effective option for those of you who enjoy working out home. With over 80 different exercise options, you can seamlessly workout with your gym partner(s) without getting in each other's way. I love how stunning the MAJOR FITNESS Raptor F22 looks in my home gym and it is the perfect piece of equipment for the everyday, recreational weightlifter.
Do you have any questions about my home gym set up? Let me know in a comment down below!
Please see below for the full written workout/take a screenshot of the workout diagrams included in the video.
While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.
What other workouts would you like to see?
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Apply for my 1:1 Coaching here: naomikong.com/
Download my free recipe eBook: naomikong.com/recipe-book/
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
My workout guides: naomikong.com/collections/all
*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.
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FULL BODY:
1) Sumo Deadlifts | 4x6 reps at 3 RIR
2) Barbell Floor Press | 4x6 reps at 2 RIR
3) Landmine RDLs | 4x10 reps at 2 RIR
4) Landmine Single-Arm Shoulder Presses | 4x12 reps/arm
5) Wide-Grip Lat Pulldowns | 4x10 reps at 2 RIR
"RIR": "Reps In Reserve"
Ie: When performing an exercise at 4x8 at 3 RIR, you want to use a weight so that by the end of the 8 reps each set, you can only push out 3 more reps and nothing more than that.
If you can easily do 4+ reps while maintaining good form, increase the weight you're using.
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Outfit is from Oner Active
Shop here: oner.shop/naomikong
- Timeless Square Neck Sports Bra (Cobalt Blue, Medium)
- Timeless Crop Jacket (Cobalt Blue, Medium)
- Effortless Seamless Leggings (Black, Medium)
- All Day Est 2020 Cargo Jogger (Black, Medium)
#GarageGym #HomeGym #MajorFitness #FunctionalTrainer

Пікірлер: 20

@naomikong 5 ай бұрын

✖️ FULL BODY✖️ 1) Sumo Deadlifts | 4x6 reps at 3 RIR 2) Barbell Floor Press | 4x6 reps at 2 RIR 3) Landmine RDLs | 4x10 reps at 2 RIR 4) Landmine Single-Arm Shoulder Presses | 4x12 reps/arm 5) Wide-Grip Lat Pulldowns | 4x10 reps at 2 RIR ❎ The MAJOR FITNESS equipment I have: - All-In-One Home Gym Power Rack Package Raptor F22: majorfitness.sjv.io/MmdBNK - Low Bounce Bumper Plates (45lbs/plate): majorfitness.sjv.io/Qydn6A - Major 20kg 7ft Home Gym Barbell: majorfitness.sjv.io/xk65N5 💙 Outfit is from Oner Active Shop here: oner.shop/naomikong - Timeless Square Neck Sports Bra (Cobalt Blue, Medium) - Timeless Crop Jacket (Cobalt Blue, Medium) - Effortless Seamless Leggings (Black, Medium) - All Day Est 2020 Cargo Jogger (Black, Medium)

@minerofdiamondsboy4337 4 ай бұрын

Thanks to your videos and testing myself I am confident I can join the US Army when I graduate in 2025. Thank you so much for my weight loss journey you sure have been an inspiration to me.

@mo-system2 5 ай бұрын

Learning so much! thank you :)

@naomikong 5 ай бұрын

Thanks for stopping by, Mo! ☺️

@beautyofgrace3915 5 ай бұрын

Love this video, I have my own home gym in my basement, I was so happy when I got mu squat rack! Keep lifting😊

@naomikong 5 ай бұрын

Get those gainz, babe! 💪🏼 Thanks for stopping by! 🥰

@matildecervi7734 5 ай бұрын

loving this videos!! can't wait to do this workout tomorrow❤️❤️ (p.s cobalt blue is now my fav color)

@naomikong 5 ай бұрын

Thank you! 🥰 Have a great workout! & yes, it’s STUNNING. 🤩💙

@major-fitness 5 ай бұрын

This video is COOL!!! Love our product even more. 😍😍

@naomikong 5 ай бұрын

The coolest home gym setup a girl could ask for. 🤩🥲🙌🏼

@bijoudeaux1 5 ай бұрын

What is your height and how much do you weigh? What is the heaviest weight that you can lift? Thanks for your videos! I went to the gym for the first time today (no weightlifting) but I'm super excited to try out other exercises as I'm watching your videos. I'm also excited to eventually try weighlifting.

@naomikong 5 ай бұрын

Currently 5’3” and about 150lbs. ☺️ My last PRs were: - Squat: 195lbs x 1 rep - Bench: 120lbs x 1 rep - Deadlift: 240lbs x 1 rep Keep in mind that there is no right or wrong amount of weight to lift! It all depends on your goals, how long you’ve been lifting, and your preferred style of training. 🙌🏼

@bijoudeaux1 5 ай бұрын

@@naomikong noted and thanks for responding. Your vids are a life saver and the playlists you have are super helpful.