TAKE YOUR WORKOUT TO THE NEXT LEVEL | Back & Biceps | Full Workout Explained
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- Опубликовано: 28 июн 2024
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I'm wearing the Effortless Leggings & Effortless Strappy Sports Bra (both in the color Washed Cool Brows, size Medium (sports bra runs small, I recommend to size up)).
(Please excuse the font in this video--my editing software was not being my friend today!!)
Hey, babes!
Today, we'll be hitting back and biceps at the gym. This will be perfect for my intermediate to advanced lifters who are looking for an upper body workout that will give them a great challenge.
Make sure to perform the exercises with the recommended RIRs to experience the full challenge of this workout!
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.
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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BACK & BIS:
1️⃣a. Wide-Grip Lat Pulldowns | 10 reps at 2RIR
b. Cable Bicep Curls | 15 reps at 1RIR
c. Rest for 2 minutes
Repeat a-c for a total of 4x.
2️⃣a. Seated Cable Rows Pyramid Set:
- 10 reps at a lighter weight
- Increase the weight and do 8 more reps
- Increase the weight again for 6 more reps
b. Straight Arm Pushdowns | 10 reps at 2RIR
c. Static-Hold DB Curls | 12 reps/arm at 1RIR
d. Rest for 2 minutes
Repeat a-d for a total of 4x with the exception of a (only do a for the first 3 times).
3️⃣a. Single-Arm Bent-Over DB Rows | 10 reps/arm at 1RIR
b. Spider Curls | 12 reps at 1RIR
c. Rest for 2 minutes
Repeat a-c for a total of 4x.
4️⃣21s | 3 sets
Each set will consist of:
- 7 half reps at the bottom of your normal bicep curl range of motion
- 7 half reps at the top of your normal bicep curl range of motion
- 7 full reps
Rest 1-2 minutes between each set & use a weight that you can perform each set to failure with.
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#NaomiKong #NaomiKongFitness #BackandBis
Hey Naomi I am new to this whole gym scene. Its been a month and a half since I started going to the gym and i just wanted to let u know that your videos have helped me so much,from exercises, forms or equipment useage you have been so helpful to me. Supremely grateful for you girlllll..keep going💜💜
Thank you so much for this wonderful video!! I’ve been meaning add this into my routine 😂❤your amazing
It's like you read my mind! today is upper body day and I've been looking these days for ways to change up my routine (that I made from mixing and matching some of your routines!). Thanks for the detailed explanation, can't wait to try this one later today! 💪🏼
Have a great workout, babe! Thank you! 😘
Hi Naomi, would you consider putting together a playlist for cycle syncing and also when you feel your strongest and what you do as opposed to when you feel less up to it and what workouts you do ?
You're doing ana amazing work! starting the gym tomorrow!!!! but is your 12 weeks weight loss video deleted? i wanted to take some inspo :)
What headphones do you use?
💜💜💜
Have a great weekend, babe! ❤️
@@naomikongyou too 💜
Deve ser muito cheirosinha