Hello, my beaus!

Today, we'll be doing an intermediate workout at the gym hitting both our upper and lower body (legs, back, and biceps). If you want to make it a more complete full body workout, feel free to include/substitute some of these exercises for ones that also target the chest, triceps, and shoulders.

While this workout can definitely get you one step closer to your goals, keep in mind that building strength and looking "toned" comes through being consistent with your workouts and nutrition over time. Achieving your desired muscle tone may also require losing fat/weight as well as building muscle, which again, takes a lot of time and dedication. But this is your year, sis, so let's do this thing and slay these 2023 goals!

Outfit Details:
Oner Active (Medium top & bottoms)
Shop here: https://oner.shop/naomikong


Please feel free to also 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 be found down below.

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 BODY WORKOUT (LEGS, BACK & BIS):
- Foam Rolling
1) Reverse Hack Squats:
- 1 Warm-Up Set x 8-10 reps at ~50% of your working set weight
- 1 Warm-Up Set x 6-8 reps at ~75% of your working set weight
- 4x6-8 reps at 2 RIR
2) Leg Press | 4x6-8 reps at 2 RIR
3) Wide-Grip Lat Pulldowns | 4x8 reps at 3 RIR
4) a. Standing Hamstring Curls | 10 reps/leg at 2 RIR
b. Reverse Lunges | 8 reps/leg at 2 RIR
c. Rest for 2 minutes
Repeat a-c for a total of 4x.
5) Single-Arm DB Rows | 4x8-10 reps/arm at 3 RIR
6) a. Kneeling Single-Arm Cable Rows | 8-10 reps/arm at 3 RIR
b. Cable Bicep Curls | 10 reps at 2 RIR
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
- Treadmill | 30 minutes at 10-15% incline

"RIR": Reps In Reserve
Example: 4x10 reps at 2 RIR = by the end of 1 set of 10 reps, you should only be able to push out 2 more reps. If you could easily do 3+ reps with proper form, increase the weight.

For more workouts like this, check out my playlist here:    • Upper Body Workouts (Gym)  

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Other Videos Mentioned:

Leg Day Warm Up |    • Do This Warm-Up Before Your Leg Workouts  
How to Do a Lat Pulldown |    • HOW TO DO A WIDE-GRIP LAT PULLDOWN | ...  







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