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WORKOUT WITH ME: full upperbody workout, pre workout, supplements, creatine, tips, backgains
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- čas přidán 31. 07. 2022
- #upperbodyworkout #preworkoutmeal #workout #workoutroutine #workoutwithme
workout with me - UPPERBODY WORKOUT and what I eat before my workout + tips
follow me & business enquiries:
Instagram: / bodybybongegumede
tiktok: www.tiktok.com/@bongegumede
collaboration enquiries: gumedebonge@gmail.com
Warm up + dynamic stretching
1min jog + 12 jumping jacks x3
1) Shoulder Press: 4 x 8-10 reps (1 min break between sets)
2) push-ups: 3 x 10,10, failure
3) bent over pull downs: 3 x 12-15
4) Assisted Pull Ups: 2 x 10, failure
5) seated Lat Pull Downs: 4 x 12,10,10,8
6) cable face pulls: 4 x 10 (increase weight every set)
7) DB lateral raises: 4 x 8-10
8)WP overhead press: 3 x 12 Superset w/ WP front raises 3 x 12 (increase Weight after 2nd set)
9)BB Bent over row: 3 x 15,15,10 (increase Weight after 2nd set)
10) Hang with legs bent and weighted ball between legs: 2 x failure SUPERSET hold ball above head and march
LASTLY jump rope
You’re amazing Kayley. Thank you.
I swear I come straight to the comments to find people like you, thank you ❣️
Workout starts at 11:00 but you should watch from the beginning if this is your first time watching. This is for the girlies who come back to the workout for upper body! 💞
I train at 6am on an empty stomach because forcing breakfast down that early makes me feel too heavy and a bit sick. But hey whatever works for you, do it!!
agreed, every body is different I've become use to working out on an empty stomach and I take MCT oil, MCT helps with energy and keep your muscle strength and studies have shown working out fasted does help you build human growth hormone.
Agreed however as mentioned in the video, this is note for those (like me) who struggle in the gym because we feel weak, not realizing that this is because we aren’t eating enough. By all means, do what works best for you. This is me sharing my experiences. 💕
@@bongegumede It’s the same for me. I lift heavy, training on an empty stomach makes me feel dizzy. I definitely need my Carbs to fuel my workouts. 💪🏼
@@nabeeham917 agree!! I learn my lesson from 2 previous days i workout with empty stomach. In addition have a enough sleep 8 to 7hrs of sleep work for me i also take iron vitamin because im lacking i look pale when working out this something that work for me.
a lot of people can’t workout on a empty stomach!✨it just depends
Just watched your leg day workout YESTERDAY and was praying you’d post the upper body portion at some point. What a godsend.
As someone who LOVES to cook, it’s really great to see someone who is focused on fitness and makes meals like these. I do not like bland food, and I will not deprive myself. ✋ so thank you thank you for sharing 🙏
🙏🏾❤️
I was like oohh that looks so good! What’s the macros! Lol. But I’m the same way I had to find me some real recipes.
Not the way you hit the back of your neck. Jeez, man in as much as this channel is so helpful, your sense of humor really does make everything so much better! 😭
Hi. Can you do a weekly workout routine for beginner. Because the problem with starters is that we can be watching all these workout moves but we wouldn't know how many days in a week should we be focusing on legs, arms n back , abs, glutes etc. A video that can be a straight guideline to us for the whole week. Would love that!
Got you!
I literally watched your lower body/ glute workout video like last night and it motivated me to go to the gym today. I was praying you would drop the upper body this is perfect timing THANK YOU SO MUCH for your help to people who are just beginning the health journey like me! I really appreciate it💖💖💖
rooting for you !! 💕
@@bongegumede Thank you so much!
Only found this channel today. I think I'm already obsessed 😩❤
Me just smiling and laughing like an idiot watching this video!😂 Girl! If you don’t get a TV show at the end of this!!🤞🏾 You’re entertaining and always come with the energy, every single video! PS, the family is at 8k+🎉🎉
Thank you soooo much!! The family is growinggggg!!😭😻
Right me too 🤣🤣🤣
Thank you!!! Love how customizable this is because I can do it in the corner of the gym lol. Not too many fancy equipment and machines needed. Loving the content
I’m proud of someone that I “just met” on CZcams two days ago. Look at you go. 💪
Girrrrrrl I am following you on all platforms and It’s great seeing my fellow SA sister dropping strength training content ❤❤❤❤
She lives in South africa?
You're sense of humor is A1! Your body is body is Body -ody-ody-ing!!! 😍😍 your videos are the best! Obsessed!!!!
thank youuuuuu😭
Like I’m over here watching every video u have! I’m so addicted to what you’re creating, keep up the great content …. I am so motivated now, thank you
I love your detailed, simple, short workout videos. Very different from what I'm accustomed to seeing. Keep it up!
Thank you!
You’re so hilarious! Definitely gained a subscriber 😂❤️
Loved it! Please do a ‘work out with you’ session where we do every single rep and set with you🥹 I also love the comments you give about posture on some of the exercises. Super helpful for my beginner self💪🏾😎
Definitely recording one soon! ❤️
😍😍the content just keeps on getting better>>>>
could you do a video on your day 3 and 4 workout plan!! that would be amazing thank you!!💞
Just started to following you!😍 I’ve been training for 6 months! Love your tips and your vibe so much! I relate with you on so much stuff😂 food, glutes and laughter Keep it up sis💯💪💋
Tysm!!❤️❤️
I’m here for the food and booty gains … love to see people that love good food
Honestly love your videos. Please do a video on taking creatine for beginners and it it’s okay to take it while losing weight
The muscles rippling during the overhead weight lift was *chef's kiss*. Thanks for the video, loved it!
Subscribed … been on CZcams for years and never subscribed… your content is beautiful. Thank you
Thank you!!
Creatine hits harder when you take it before your workout. It gives you fuel to get through the exercise without fatiguing. I top up before my workout to make sure my creatine saturation is high before i work out. In basically use it as a pre
Hey Bonge dear, just found your channel, I would humbly, humbly ask that you record your videos at a much louder volume, especially your voice when you talk to us. I hit 100% on my volume while trying to watch your lower body glute video, the video volume was still too low for me to hear you when you talk fast, so I am using my earphones. Thank you for the uplifting content, you are a beautiful spirit. Blessings!
Hey!! I am definitely working on the audio and will find a way to better it. I’m so sorry that you couldn’t hear me properly. Thank you so much for letting me know 🙏🏾💕
*Your voice and accent, are just as beautiful as your mind and personality.* 🙏😌
*Thanks for everything you do with this channel and keep up the great work.* 👏🙂
*Keep on flexing and keep going strong with your physique as well Bonge.* 💪👸
*I was curious which upper and lower body exercise is your favorite ??*
We need more of your energy ❤️❤️❤️
you look fricken amazing girl!!
"its supposed to be one egg....more protein" LMAOOO thats what i was thinking!
those pancakes look DELICIOUS!
im part of the assisted pull up gang ): we getting there to body weight pull ups!
I love your videos. I loved your whatieatinaday video even more. I'd love to see more of those.
I would love to see workouts without equipment so that I can do them at home ❤️
I’m SO glad I stumbled onto your channel. Instantly followed. I love the way you explain the movements. I watched your glutes video right before this one. ❤️❤️
What are the chances though😳!! I registered at the gym 3days ago and I’ve been looking for chanels and people to follow to help motivate me and yours just appeared when I opened my YT today🥹❤️❤️I’m about to use all of your tips and the thing you said in your last video about ‘eating what you want but more of what will benefit you and less of what will not benefit you’, that statement was everything and has been my mantra for a while now, coz I always tend to feel guilty when I eat something I actually enjoy but might not be extremely healthy according to most standards. Thanks for the motivation🥰❤️❤️you rock🔥🔥💯💯
It’s all in the balance mama!! Welcome ❤️❤️❤️
Yesss on a journey of exercising and loosing this weight just started this week and I got a lot of Learning to do but I’m motivated … love your videos
you're hilarious, I love watching you. I agree with consistency you will achieve!
Road to 10k babyyyyy💃🏾
Puuuuurrr!!!
Hey girl hey! Not sure how I came upon your channel but I’m already a subscriber. I love your content & your personality. Had me hehe & haha throughout . All love 💕
Hey mama!! Thank youuuu 🙏🏾❤️❤️❤️
💓💓💓 thank you for this!!
Love the workouts and love the editing 👏🏾 your channel is such an inspiration both workouts/channel growth is CRAZZY
Just found you. I love your content and sense if humor! New subbie!!! 💃🏽🥳🤗
Love this! ❤️
Please do an in-depth video on the creatine.
How do you know what to eat to get the ultimate results you want (burning fat and building muscle)?
The healthy diet is usually my struggle bc I just don’t know what to cook and how much of it to cook. Count macros, intuitive eating, fasting, etc etc… there’s so much info out there it’s confusing. I just want a straight forward answer on what to EXACTLY eat in a week/month and I’ll stick to that so I can look like this lean and toned body
Honey! Did the upper body workout yesterday and my arms are still feeling pumped today. The soreness feels so good tho. ❤️❤️😩😩
you just put the biggest smile on my face! I’m glad you liked it babe!!😍😍
When I eat before going to the gym I get dizzy and get a nausea, no matter whether I wait 30 min 1h or even 2h. It just doesn’t work for me. What I do rather is have a substential dinner and then I’m fine working out in the morning
Love your videos!
Looking good.
… your back, shoulders and arms are amazing 👌🏼💪🏾
Thank you!
When you stopped chewing to smack the back of your neck 🤣 🤣 just started watching your videos and had to subscribe!
I would love to see your weekly workouts I have been enjoying your channel 🤎
I actually love your personality girl
them pancakes ain't have to look that good n fluffy like that! I drooled on my keyboard 😩
loved the videooo, keep them coming 😀
Upper body day 🥰❤️🏡🇹🇹 thanks for the recipe 👏🏽
u didn't have to slap the back of your neck like that LOL love your channel!!!
omg yess i love this channel ur so funny
GURL I love u omg
Girllll tysm for the tips and the good vibeeees!
🥺❤️
I'm a new subscriber and I've your content. It has a little bit of everything; including the comedy 🤣... thanks for your videos
Nothing just rewatching all of bonge videos 🫣 until she post a new one and to get motivated to start HER 8 week program Monday!!!
Omg let’s goooooo!! 🥹❤️❤️❤️
Yesss ma’am 💪🏾 love to see us training!!
yesss another vid from my fav💗💗
QUESTION: How long does this workout normally take you? I’m trying to plan how early I need to go to the gym. I know it might be different for us all but I’d like a baseline.
An hour 🤞🏾
New subbie here and you are my new motivation. Love your personality ❤️❤️
First time here and I loved the energy so so much.
I will be trying the pancake recipe for sure.
😘
Except I see over 7,000 now! 💕 so excited to follow!
Literally subscribed because of your personality alone😌
Well, thank you!
Fave ❤❤❤
🥹❤️
omg you look so PERFECT 😭😭😭
Your body is motivating, love your personality and thank you for sharing your cooking skills.
Always a pleasure!
Thanks so much for this video. I discovered some days ago and I'm.in loveeee. Keep being you. I'd love to see a video that's majorly focusing on abs. I have belly fat I'd like to get rid of and it seems as though what I'm currently doing isn't working. Thank you😙❤
Hiii! What is the name of the creatine you take?
Don’t know why I’m watching her workout and wanna cry Gosh 😹😹😹I feel her pain and burns just by watching 😅
cant wait for the beginner push up video cause I cant even do a single one! also I love you!
Aight, I like the videos I’m seeing so far. I appreciate when people share the science, but I prefer seeing full structured routines laid out so i have an outline for myself. This is great, easy to understand and it all just makes so much sense. Thanks sis, you got a new subscriber tight here
Love these!! ❤️❤️
You're so entertaining to watch. 😌❤
One of the best creatine 💪🏽💯
You are all kinds of fire, you back definition is all the goals. Ps What brand of creatine is the one you are taking?
Can you list your sets in the description? 🥰
You must be my twin in everything you say....now subscribed watch alot of your videos for the day... I'm loving you girl
🥹❤️
would love a video on your full workout week
Joined the challenge sis love what you’re doing!
I’m mad I’m just finding your channel! Lol you are hilarious and I cannot wait to do this and the lower body workout tomorrow. Thank you for sharing 💛
Let me know how it goes mama ❤️
Watched your whole channel in a day!! Great content. The only training I'm missing is the upper body with only barbells... I train at home, can't afford the gym, upper body barbell training would be a game changer!!
Also, what to swap out the assisted pull-up for? Can't do one even with the strongest strap...
New subbie 👋🏾I love this video && I love your character 💜
@5:19 this gurl you’re something🤣🤣🤣🤣
PLZZZZ 5:18 KILLED ME 🤣🤣🤣🤣
I love your content! What camera do you use?
Loving these videos!! What headphones are those? They stick to your head so well!
Insane‼️ creatine also gave me a reaction so I took a long break from it and now I'm smooth. I started using soy protein also good for 🍊
You're an absolute T R I P!
Quest my love: you increase weights w/each set. Can you also increase the weights every week instead of every set?
The pancakes look great. Gotta try that!
Still loving the content!!!! I was just wondering how often do you increase the weights that you use and how long do you train with a given weight before you change it.
Those pancakes look good!😍😭
First!!!!
More if theses videos sis night routine/morning please
Would loveeeee to know more about creatine and any other useful supplements you take before/after the gym please🥰
Sharing soon ❤️
Thumbs up for the legit push-ups… respect
Girl… u r a 👩🍳 chef
6:25 yassssss let’s finish you off🤣🤣🤣
Thumbs up for the pancake recipe alone. Are those fried apples or....?
Yes ma’am, in butter, cinnamon and sugar
You're hilarious 😂😭. Plus I love you so much
I love you more mama❤️