FULL WEEK OF WORKOUTS | 4 Day Gym Routine/Workout Split
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Hey, beaus!
In this video, I'll be walking you through a full week of workouts at the gym. These workouts will be great for those that are intermediate-advanced. In this week, we'll be doing four workouts: two lower body days and two upper body days.
Please see below for time stamps for when each day starts.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Cira Nutrition: https://glnk.io/0y5n/naomi
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INSTAGRAM: / naomi.kong
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FULL WEEK OF WORKOUTS:
*Please feel free to switch the days up as you need (ie: doing upper body day first, etc.)
Perform only one workout per day with rest days in between as needed.
00:00 DAY ONE | LEG DAY (QUAD & GLUTE-FOCUSED)
Full Body Foam Rolling | 10-15 minutes
Leg Swings | 1x10-12 reps going forward to back + left to right
1) Barbell Back Squats:
Warm Up Set 1: 8 reps (barbell-only)
Warm-Up Set 2: 6 reps @45-50% 1RM
Working Sets: 4x6 reps @65% 1RM
2) Hip Thrusts | 4x10 reps
3) Reverse Hack Squats | 4x8 reps
4) Leg Extensions | 4x10 reps
5) Cable Step Ups | 4x10 reps/leg
6) Treadmill | 25 minutes at a 10-15% incline
6:42 DAY TWO | CHEST, TRIS, & SHOULDERS
Full Body Foam Rolling | 10-15 minutes
1) Bench Press:
Warm-Up Sets 1&2: 10-12 reps (barbell-only)
Warm-Up Set 3: 8-10 reps @50%1RM
4x8 reps @70% 1RM
2) DB Shoulder Press | 4x10 reps
3) a. High Cable Chest Flyes | 10 reps
b. Low Cable Chest Flyes | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) DB Overhead Triceps Extensions | 4x12 reps
5) a. Cable Upright Rows | 12 reps
b. Triceps Pushdowns | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6) Lateral Raise Machine | 4x10 reps
7) Treadmill | 25 minutes at a 10-15% incline
11:05 DAY THREE | BACK & BIS
Full Body Foam Rolling | 10-15 minutes
1) Pull Ups/Chin Ups | 4x12 reps
2) Wide-Grip Lat Pulldown | 4x12 reps
3) a. Straight Arm Pushdowns | 12 reps
b. Cable Bicep Curls | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Single-Arm DB Rows | 4x10 reps/arm
6) Static-Hold DB Curls | 4x12 reps/arm
7) Machine Preacher Curls | 4x12 reps
8) Treadmill | 25 minutes at a 10-15% incline
14:45 DAY FOUR | LEG DAY (HAMSTRING & GLUTE-FOCUSED)
Full Body Foam Rolling | 10-15 minutes
Leg Swings | 1x10-12 reps going forward to back + left to right
RDLs | 2x12 reps (barbell-only)
1) Conventional Deadlifts:
Warm-Up Set 1: 6 reps @55% 1RM
Working Sets: 4x6 reps @63% 1RM
2) Good Mornings | 4x10-12 reps
3) a. Glute Hamstring Raises | 10-12 reps
b. Reverse Lunges | 8 reps/leg
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Cable Kickbacks | 4x12 reps/leg
5) Treadmill | 25 minutes at a 10-15% incline
Rest 1-2 minutes in between each set for every workout.
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*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!
Headphones: https://go.magik.ly/ml/10iv8/
Ankle Straps for Cable Kickbacks: https://amzn.to/3mCiXtG
OUTFITS:
DAY 1:
Alphalete Revival Leggings (Small) | https://bit.ly/3i2VZt9
TLF Apparel Genesis Sports Bra (Small) | https://bit.ly/3MGCKUt
Nike Romaleos | https://go.magik.ly/ml/11eu1/
Converse | https://go.magik.ly/ml/uahh/
DAY 2:
Gymshark x Whitney Simmons (Small top & bottom) | https://gym.sh/Naomi-Kong
Converse | https://go.magik.ly/ml/uahh/
DAY 3:
Alphalete Revival Leggings (Small) | https://bit.ly/3i2VZt9
Bombshell Sportswear Sports Bra (Small) | https://bit.ly/3q1Iez8
Converse | https://go.magik.ly/ml/uahh/
DAY 4:
Alphalete Amplify Leggings (Small) | https://bit.ly/37q4IUd
Gymshark x KK Fit White Copped Hoodie (Small) | https://gym.sh/Naomi-Kong
TLF Apparel Tempo Sports Bra (Small) | https://bit.ly/3tVXAGR
Converse | https://go.magik.ly/ml/uahh/
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Videos Mentioned:
FULL BODY FOAM ROLLING ROUTINE | • The One Kind of Stretching You're NOT...
HOW TO PERFORM EXERCISES WITH PROPER FORM VIDEO PLAYLIST | https://bit.ly/3MVJfmq
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OTHER:
Lashes: https://amzn.to/2ljP6cE
#NaomiKong #NaomiKongFitness #FullWeekofWorkouts
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