My journey to perfection!?!

Thursday 24th November 2022: Chest Workout @ 3.00pm in my Home Gym.

Medium/Heavy....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.

The workout lasted approx. 50 mins.

Sunday 27th November 2022: Back workout @ 9.30am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 50 mins.

Wednesday 30th November 2022: Lower Body workout @ 4.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 25kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 set.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins.

Thursday 1st December 2022: Chest Workout @ 2.30pm in my Home Gym.

Medium/Heavy....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.

The workout lasted approx. 50 mins.

Saturday 3rd December 2022: Back workout @ 10.00 am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 50 mins.

Tuesday 6th December 2022: Shoulder & Trap Workout @ 8.15am in my Home Gym.

Medium weight....

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Friday 9th December 2022: Chest Workout @ 2.30pm in my Home Gym.

Medium/Heavy....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.

The workout lasted approx. 50 mins.

Monday 12th December 2022: Back workout @ 9.30am am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 27.5kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 76kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Tuesday 13th December 2022: Shoulder & Trap Workout @ 1.00pam in my Home Gym.

Medium weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Friday 16th December 2022: Chest Workout @ 2.30pm in my Home Gym.

Medium/Heavy....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.

The workout lasted approx. 50 mins.

Saturday 17th December 2022: Back workout @ 10.30am am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 84kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Wednesday 21st December 2022: Lower Body workout @ 2.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 30kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins.

Saturday 24th December 2022: Chest Workout @ 10.00am in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 15,14,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Tuesday 27th December 2022: Back workout @ 10.00am am in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 84kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Wednesday 28th December 2022: Shoulder & Trap Workout @ 10.00am in my Home Gym.

Medium weight....

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Friday 30th December 2022: Lower Body workout @ 10.30am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 30kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins.

Saturday 31st December 2022: Chest Workout @ 11.00am in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 16,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Monday 2nd January 2023 @ 11.00am am in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Saturday 7th January 2023: Chest Workout @ 1.00pm in my Home Gym.

Medium/Heavy...

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Wednesday 11th January 2023 - Back Workout @ 4.30pm in my Home Gym.

Heavy weight with less reps..

1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,10,8 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 10 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 10 reps.
5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Thursday 12th January 2023: Shoulder & Trap Workout @ 7.45pm in my Home Gym.

Medium/Heavy weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 110 kg x 3 sets x 12,10,8 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12,10,8 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Monday 16th January 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 17,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Tuesday 17th January 2023 @1.30pm in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Thursday 19th January 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80 kg x 3 sets x 15 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 20kg x 15 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 80kg x 3 sets x 15 reps.

The workout lasted approx. 50 mins.

Saturday 21st January 2023: Lower Body workout @ 11.30am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 40kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins.

Sunday 22nd January 2023: Chest Workout @ 10.00am in my Home Gym.

Heavy...

1. Olympic Bench Press x 95kg x 12,10,8 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 reps x 3 sets.

The workout lasted approx. 50 mins.

Wednesday 25th January 2023 - Back Workout @ 9.30am in my Home Gym.

Heavy weight with less reps..

1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,10,10 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 11 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 11 reps.
5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Thursday 26th January 2023: Shoulder & Trap Workout @ 9.30am in my Home Gym.

Medium/Heavy weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 110 kg x 3 sets x 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 29th January 2023: Chest Workout @ 11.30am in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 18,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Monday 30th January 2023: Lower Body workout @ 6.15pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 40kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins.