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

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. ---------------------------------------------------------------------------------------------------- Download my free recipe eBook: https://naomikong.com/recipe-book/ 1:1 Coaching: https://naomikong.com/ INSTAGRAM:   / naomi.kong   FACEBOOK:   / naomikongfitness   My workout guides: https://naomikong.com/collections/all ---------------------------------------------------------------------------------------------------- 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 ---------------------------------------------------------------------------------------------------- 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 Bod...   How to Use Gym Equipment |    • How to Use Gym Equipment   How to do a Lat Pulldown |    • HOW TO DO A WIDE-GRIP LAT PULLDOWN | ...   ---------------------------------------------------------------------------------------------------- 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 ---------------------------------------------------------------------------------------------------- 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 #naomikong #naomikongfitness #beginnergymworkoutguide