My journey to perfection!?!

Monday 13th April 2020: Chest Workout @ 11.30am in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 105kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 14th April 2020: Back workout @ 9.30am in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 105kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 15 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 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Thursday 16th April 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.

Less weight but more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 16 reps x 3 sets.
2. Shoulder Press Machine x 80kg x 3 sets x 17 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 15 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 11kg 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.

Saturday 18th April 2020: Arm workout @ 10.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Sunday 19th April 2020: Chest Workout @ 10.30am in my Home Gym.

Medium weight & slightly more reps.......

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 85kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 21st April 2020: Back workout @ 12.30pm in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 105kg x 3 sets x 16 reps.
3. Seated Machine Row x 50kg x 15 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 18 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Wednesday 22nd April 2020: Leg Workout @ 1.00pm in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Standing Squats (Swiss-Ball supporting my back against a wall) x 4 sets x 15 reps x 20kg DB`s in each hand - Standing Calf Raise (body-weight) x 3 sets x 20 reps.
Super-set: Machine Press x 4 sets x 15 reps x 85kg - Machine Calf Press x 3 sets x 15 reps x 85kg.
Machine Squat x 3 sets x 12 reps x 65kg.

The workout lasted approx. 45 mins.

Friday 24th April 2020: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

Less weight but more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 17 reps x 3 sets.
2. Shoulder Press Machine x 85kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 15 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 11kg 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.

Saturday 25th April 2020: Chest Workout @ 10.00am in my Home Gym.

Medium weight & slightly more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 85kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Monday 27th April 2020: Arm workout @ 2.30pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Thursday 30th April 2020: Back workout @ 2.00pm in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 105kg x 3 sets x 16 reps.
3. Seated Machine Row x 50kg x 15 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.

Saturday 2nd May 2020: Chest Workout @ 10.00am in my Home Gym.

Medium weight & slightly more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 17 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 16 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 5th May 2020: Arm workout @ 8.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Friday 8th May 2020: Back workout @ 11.00am in my Home Gym.

Lighter 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. Seated Machine Row x 50kg x 16 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.

Sunday 10th May 2020: Chest Workout @ 10.00am in my Home Gym.

Medium weight & slightly more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 18 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 17 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Thursday 14th May 2020: Shoulder & Trap Workout @ 8.30am 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 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 12 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 11kg 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.

Friday 15th May 2020: Back workout @ 8.30am 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 110kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.

Sunday 17th May 2020: Chest Workout @ 10.00am in my Home Gym.

Medium/Heavy weight & slightly more reps.......

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 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 19th May 2020: Arm workout @ 8.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Friday 22nd May 2020: Back workout @ 2.00pm 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 15 reps.
3. Seated Machine Row x 50kg x 16 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.

Sunday th May 2020: Chest Workout @ 10.30am in my Home Gym.

Medium/Heavy weight & slightly more reps.......

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 100kg x 13 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 27th May 2020: Arm workout @ 8.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Friday 27th May 2020: Shoulder & Trap Workout @ 8.30am 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 90kg x 3 sets x 13 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 15,12,12 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 11kg 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.

Saturday 30th May 2020: Back workout @ 12.00pm 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 15 reps.
3. Seated Machine Row x 50kg x 16 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.

Monday 1st June 2020: Chest Workout @ 1.00pm in my Home Gym.

Medium/Heavy weight & slightly more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 14 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 14 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 15 reps.

The workout lasted approx. 50 min.

Thursday 4th June 2020: Shoulder & Trap Workout @ 8.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 13 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 14 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 15,15,12 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 11kg 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.

Friday 5th June 2020: Back workout @ 8.00am 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 115kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.

Monday 8th June 2020: Chest Workout @ 8.30am in my Home Gym.

Medium weight & slightly more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 29kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 15 reps.

The workout lasted approx. 50 min.

Wednesday 10th June 2020: Arm workout @ 8.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep Low pull down x 3 sets x 16kg x 10 reps per arm.
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.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Friday 12th June 2020: Shoulder & Trap Workout @ 8.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 14 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 15,15,15 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 10 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.