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Sunday 30th August 2020: Back workout @ 9.30am in my Home Gym.
Medium weight with slightly more reps.....
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Seated Machine Row x 67kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.
approx. 45 mins.
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Monday 31st August 2020: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 15,15,12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 105kg x 15,15,15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.
The workout lasted approx. 50 min.
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Wednesday 23rd 2020: Chest Workout @ 3.30pm in my Home Gym.
Just over 3 weeks off training due to work commitments - time to get going again!
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 12 reps.
The workout lasted approx. 45 min.
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Monday 28th September 2020: Back workout @ 10.00am in my Home Gym.
Medium weight with slightly more reps.....
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 67kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.
approx. 45 mins.
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Wednesday 30th 2020: Chest Workout @ 9.30pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 12 reps.
The workout lasted approx. 45 min.
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Saturday 3rd October 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 90
kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.
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Sunday 4th October 2020: Back workout @ 11.00am in my Home Gym.
Lighter weight today with more reps.....
1. Bent-over Machine row x 70kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 90kg x 3 sets x 20,20,18 reps.
3. Seated Machine Row x 50kg x 20 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 33kg 3 sets x 24 reps.
6. Bent-over-Bench Pull x 35kg x 3 sets x 20 reps.
approx. 45 mins.
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Wednesday 7th October 2020: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.
The workout lasted approx. 50 min.
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Saturday 10th October 2020: Shoulder & Trap Workout @ 9.00am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.
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Monday 12th October 2020: Back and Biceps workout @ 3.30pm in my Home Gym.
Lighter weight today with more reps.....
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 33kg 3 sets x 24 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
approx. 45 mins.
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Wednesday 14th October 2020: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.
The workout lasted approx. 50 min.
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Saturday 17th October 2020: Shoulder & Trap Workout @ 11.00am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Wednesday 20th October 2020: Chest Workout @ 1.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.
The workout lasted approx. 50 min.
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Sunday 25th October 2020: Back and workout @ 9.30am in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
6. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Wednesday 28th October 2020: Chest Workout @ 2.45pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.
The workout lasted approx. 50 min.
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Saturday 31st October 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 35kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.
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Monday 2nd November 2020: Back workout @ 9.30am in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Friday 6th November 2020: Chest Workout @ 1.45pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 12 reps
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 50 min.
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Sunday 8th November 2020: Back workout @ 11.00am in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Thursday 12th November 2020: Chest Workout @ 1.30pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 12 reps
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 50 min.
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Sunday15th November 2020: Back workout @ 10.00am in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Saturday 21st November 2020: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 12 reps
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 50 min.
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Sunday 22nd November 2020: Back workout @ 10.00am in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Saturday 28th November 2020: Chest Workout @ 10.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 12 reps
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 50 min.
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Monday 30th November 2020: Back workout @ 2.00pm in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Wednesday 2nd December 2020: Shoulder & Trap Workout @ 1.00pm in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.
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Friday 4th December 2020: Chest Workout @ 3.00pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 12 reps
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 50 min.
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Sunday 6th December 2020: Back workout @9.30am in my Home Gym.
Medium Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 20 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.
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Wednesday 9th December 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.
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Friday11th December 2020: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 13 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 12 reps
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 50 min.