FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM

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by Naomi Kong

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03.16.2022



Use my link https://glnk.io/zn33/naomi-kong for $15 off your first month of Gainful’s subscription!
(This video was sponsored by Gainful.)

Hey, guys!

In this video, I’ll be walking you through a full week of workouts for beginners at the gym. In this week, we’ll be doing three workouts: one full body workout, an upper body one, and lastly, a lower body workout.
Please see below for time stamps for when each day starts.

This week of workouts is not geared towards weight loss or weight gain–if you’d like to do this week of workouts with a focus on weight loss, please watch my “12 Week Step by Step Weight/Fat Loss Guide” video here on YouTube.

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.

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FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)
Perform only one workout per day with rest days in between as needed.

DAY ONE | FULL BODY 16:00
(Follow Along Version: https://youtu.be/BUcZ8sBM_e8 )
Warm-Up: Stairmaster | 5-15 minutes
1) Leg Press | 3×12
2) Seated Cable Rows | 3×12
3) Pectoral Fly Machine | 3×12
Cool-Down: Treadmill | 5-10 minutes

DAY TWO | UPPER BODY 19:40
(Follow Along Version: https://youtu.be/m6XAnp7o3Ys )
1) Fixed Pulldown Machine | 4×12
2) Chest Press Machine | 4×12
3) Overhead Press Machine | 4×12
4) Bicep Curl Machine | 4×12
5) Triceps Extension Machine | 4×12

DAY THREE | LOWER BODY 23:01
(Follow Along Version: https://youtu.be/u3NTEay2S5c )
5-minute warm-up on the Treadmill
1) Leg Press | 3 sets of 15 reps
2) Leg Extensions | 3 sets of 15 reps
3) Leg/Hamstring Curls | 3 sets of 15 reps
4) Hip Abductions | 3 sets of 15 reps
5-minute cool-down on the Treadmill.

Rest 1-2 minutes in between each set for every workout.

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MORE FOLLOW ALONG WORKOUTS: https://youtube.com/playlist?list=PLv-AOD6iOZkhVpPN_CZYkrjTYOOqkU4V4
HOW TO USE GYM EQUIPMENT: https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
HOW TO PROPERLY PERFORM EXERCISES: https://youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY

For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness

———————————————————————————————————
*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!

OTHER:
– Lashes: https://amzn.to/2ljP6cE

#naomikong #fullweekofworkouts #beginnergymworkout

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Comments

37 Comments

  1. Kayon F

    This video means more to me than you’ll ever know. I’ve been looking for a video like this that shows me exactly what to do when I go to the gym for so long and this is exactly what I need. Thank you so much ❤️

    Reply
  2. Danah Ali

    Wtf 😬 where is the title came from

    Reply
  3. Amelia P

    You forgot to mention to never lock your knees on the leg press

    Reply
  4. Truth Is

    Hi Queen, I am completely new to the gym. If I want to workout 4 days/wk, would it be better to work out Mon-Thur OR work out Mon-Tue (off Wed) workout Thur-Fri? I like option one but I'm concerned that not working out 3 days in a row (fri-sun) is too many days of not working out in a row and would somehow hinder my progress.

    Reply
  5. A.a

    Skip to about 16minutes in…. Then she gets into the workout

    Reply
  6. Renee Romo

    Advice….. start at 16:00. The first quarter hour is an ad about some powder stuff

    Reply
  7. Niajah

    This was very helpful I’m going to the gym for the first time soon and I wanted to know what are some good things to do

    Reply
  8. Sarah Halpenny

    Omg the amount of time you spent talking shit about your protein to show us 3 excercises for day 1 !!! Using for click bait 😳 I’ve a gym to get to what a waste

    Reply
  9. Karla Solis

    I can’t find the 12 week step by step weight loss video:(

    Reply
  10. Sarah Coraza

    A Aw I can’t wait to start my journey I’m going to be following this !!

    Reply
  11. Herofood

    Quick question I notice you said that you do each day everyone other day for example MWF, but during the other days can we do core and butt on Tuesday , abd legs and back on Thursday?, these are just examples

    Reply
  12. Made New Ministries

    Thank you so much for posting this!! Exactly what I needed to see. New sub here! ☺️🙏🏽

    Reply
  13. Taylor

    I’m sorry but day 1 finally starting after a 16 min ad is lame

    Reply
  14. M Dot

    I've had a gym membership that I haven't used since last year. I don't mind working out, but I have no appetite, and don't eat very often, which makes me afraid I might do more harm than good at the gym burning energy I already don't have. I've really challenged myself to eat more so I can start a workout routine, and I think today's gonna by my first day! I think I'll use these routines for my first couple of weeks and see how I'm feeling. Wish me luck!

    Reply
  15. JoyChaos

    i want to start doing 3 day plan vs my 5 day one. where do you squeeze in your cardio? on your 3days? or on your 4 days off?

    Reply
  16. Cocoa Camille

    Watching your videos since I started the gym this week and it really helps and makes me feel confident! Thank you love 🥰🥰🥰

    Reply
  17. Lihi Stron

    If I don’t have day 2 4-5 machine can I use DB instead?

    Reply
  18. Angelica Vela

    i’m going to start going to the gym are these workouts good for toning as well? i’m really new to this 😢

    Reply
  19. Cjs

    Do you bring your own cleaner and rag? Genuinely smart!

    Reply
  20. Alva Gibbs

    This is perfect! I’m a twiggy 16 year old girl 😂 short and desperate to gain some muscle ! Thanks 🙂

    Reply
  21. Valentina Asnauskas

    Love your workouts but this video was more about your sponsor then ur actual workout. 😑

    Reply
  22. KiraLee

    🥴 I hope the advertising company paid you a pretty penny for that. I'm not mad cause get that coin but it would've been appreciated if you'd mentioned products you consume before the gym and beginner workouts in the title. But more than half the video was about the powder and there was no heads up

    Reply
  23. Alyssa Anne

    Okay but more than half the video was your sponsorship. I’m sorry. Skipped.

    Reply
  24. Vanessa I

    Hey! I really love these workouts, it got me back into the gym! You mentioned in the desc its not aimed for weight loss, but will doing this routine for a few weeks with a day off each week aid in overall weight loss and muscle gain?

    Reply

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