WEEK 4 | Weight Training for Beginners at the Gym | Step-by-Step Workouts

Entire Workout Guide Playlist:    • 4 Week Beginner Gym Workout Guide  

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Hey, besties!

Welcome to back for Week Four of our 4 Week Beginner Gym Workout Guide!

Now that we're more familiar with the exercises in this workout guide, we'll be increasing the reps for each workout, continuing to refine our exercise form.

Throughout this workout guide, I'll be taking you through a weight training routine for beginners and provide three workouts per week. This is a great gym beginner's workout guide to get more comfortable with basic gym equipment and become more familiar with common exercises.

Every week will include 3 workouts: a full body day, a lower body day, and an upper body day. Each workout will be anywhere from about 30 to 45 minutes long.
(I will be releasing one video at the start of each week over the course of 4 weeks and each video will have all the workouts you need for the entire week.)

You are free to mix up the workout days as you need and I would recommend at least 2-3 rest days throughout the week if you decide to add in more workouts.

Do only one workout a day and feel free to add in/substitute any of your other favorite exercises as well!

This workout guide series will be in a follow-along style meaning that I will literally take you step-by-step through every second of every workout in this guide.
If you'd prefer to go at your own pace, please see the full written workouts down below along with the time stamps, music playlists, and outfit details.

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00:00 WEEK FOUR | DAY 1 (FULL BODY)
Treadmill | 5 minutes
DB Squats | 4x12 reps
Wide-Grip Lat Pulldown | 4x12 reps
Chest Press Machine | 4x12 reps
Stairmaster | 10 minutes

35:14 WEEK FOUR | DAY 2 (LOWER BODY)
Treadmill | 5 minutes
Leg Press | 4x12 reps
Leg Extensions | 4x12 reps
Leg Curls | 4x12 reps
Hip Abductions | 4x12 reps
Stairmaster | 10 minutes

1:16:46 WEEK FOUR | DAY 3 (UPPER BODY)
Treadmill | 5 minutes
Seated Rows | 4x12 reps
Pectoral (Chest) Flys | 4x12 reps
Shoulder Press Machine | 4x12 reps
Bicep Curl Machine | 3x12 reps
Triceps Extensions Machine | 3x12 reps
Stairmaster | 10 minutes

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OTHER HELPFUL VIDEOS:

Lower Body Warm-Up |    • Do This Warm-Up Before Your Leg Workouts  
Upper Body Warm-Up |    • Do This Warm-Up Before Your Upper Body Wor...  
How to Use Gym Equipment |    • How to Use Gym Equipment  
How to do a Lat Pulldown |    • HOW TO DO A WIDE-GRIP LAT PULLDOWN | Begin...  

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OUTFIT:
Sports Bra: Gilly Hicks Longline Sports Bra (Medium)
Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3"))
Shop here: https://oner.shop/naomikong

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MUSIC PLAYLIST:

Day 1:
You = Trouble - Emmi
Origami (Without You) - Revel Day
Never Your Friend - Flux Vortex
LA Made U Crazy - Snake City
Get Out of My Mind - BLAEKER
Best in Life - Vicki Vox
Bouger - Amaroo
sorry i was bitter - Filthy the Kid
Dear Society - Loving Caliber
I’m Bulletproof - Mindme
Be Free With Me (Chez Remix) - Siine
Lose My Breath - Basixx

Day 2:
Stay W_ Me - Raccy
Doors Unlocke - Deanz
Wilder - Gamma Skies
Varg! - Loving Caliber
Under the Stars - Squiid
Red Lights - Lvly
I’ve Had Enough - Snake City
Conman - Tyra Chantey
Baby Girl - El Neon
angel in disguise - dasloe
Alpha and Omega - ELWIN
Boom Boom Boom - waykap
Charade - Tape Machines

Day 3:
Don’t Make Sense - Lvly
Hold You One Last Time - Mindme
Everything You Need - waykap
Lucid Dreams (Gribbe Remix) - Tape Machines, Gribbe ft Eyre
Sweat on Me (Trice Remix) - Tape Machines ft. Trice, Vicki Vox
Seven You - Vacancy
idol - dasloe
Gem - Tyra Chantey
Battle Scars (All U Gonna Get) - Lil’ Loca
Little Did I Know - Vicki Vox
Love on Me - Katnip
SHOP - Zorro
Sleepless (4AM) - Loving Caliber
Keep Your Number on My Phone - Zorro
You’re Not Different - Hallman



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