-
Thursday 25th October 2023: Chest Workout @ 7.30pm in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 80kg x 13 reps....then, no rest....Seated Machine Press x 100kg x 13 reps x 3 sets....Ron: 70kg x 12 reps /100kg x 12 reps.
2. Machine 30 degree Incline Bench Press x 90kg x 13 reps....then, norest....30`degree Incline D.Bell Press x 25kg D. Bells x 13 reps x 3 sets....Ron: 80 kg x 12 reps / 15kg DBs x 12 reps.
3. Machine Chest Flyes x 42kg x 13 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 13
reps x 3 sets....Ron: 33kg x 12 reps / 30kg x 12 reps.
The workout lasted approx. 50 mins.
-
Friday 27rd October 2023: Lower Body workout @ 6.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 75kg x 12 reps (go to 85kg next time).....then, no rest......Seated Calf Raise Press x 75kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Seated calf raises x 15 reps x 70kg x 3 sets.
4. Sled Press x 125kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 45kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 60 mins.
-
Saturday 28th October 2023: Back Workout @ 10.00am in my Home Gym.
Medium/Heavy Supersets.
1. Seated Machine Pull-down x 110kg x 12 reps....then, no rest....Bent-over Olympic Bar Row x 50kg x 12reps x 3 sets. Ron: 100kg x 12 / 60kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 12 reps....then, no rest....High-Low machine pull down x 50kg x 12 reps x 3 sets. Ron: 40kg x 12 / 42kg x 12 reps.
3. Seated Machine Row x 59kg x 12 reps....then, no rest....Bent over Cable row x 39kg x 12 reps x 3sets. Ron: same / 33 kg x 12 reps.
approx. 45 mins.
-
Monday 30th October 2023: Shoulder & Trap Workout @ 6.00pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....then, no rest....Standing Machine Shrug x 80kg x 12 reps. x 3 sets....Ron: same.
2. Shoulder Press Machine x 80kg x 12 reps....then, no rest....Seated DB Shoulder Press x 17.5kg DBs x 12 reps x 3 sets....Ron: 70kg / 15kg DBs..
3. Standing Military Press x 30kg x 12 reps x 3 sets....then, no rest....Standing DB Press x 12.5kg DBs x 12 reps x 3 sets....Ron: 20kg / 10kg DBs.
reps.
4. STANDING FRONT PLATE RAISE: 3 sets x 15kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 10 reps - each arm.....Ron: 10kg x 5kg.
The workout lasted approx. 50 mins.
-
Wednesday 1st November 2023: Lower Body workout @ 6.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 130kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 45kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 60 mins.
-
Friday 3rd November 2023: Arm workout @ 3.30pm in my Home Gym.
1. Standing EZ Bar Curl x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 27kg x 12 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 12.5kg D.Bells x 20 reps....then, no rest....Hammer curls x 12.5kg x 20 reps x 3 sets.
5. Forearm curl x 15 kg D.bell in each hand x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.
-
Saturday 4th November 2023: Chest Workout @ 9.15am in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 85kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 90kg x 12 reps....then, norest....30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets.
3. Machine Chest Flyes x 42kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets.
The workout lasted approx. 50 mins.
-
Sunday 4th November 2023: Back Workout @ 1.00pm in my Home Gym.
Medium/Heavy Supersets.
1. Seated Machine Pull-down x 110kg x 12 reps....then, no rest....Bent-over Olympic Bar Row x 60kg x 12reps x 3 sets. Ron: 100kg x 12 / 50kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 12 reps....then, no rest....High-Low machine pull down x 50kg x 12 reps x 3 sets. Ron: 40kg x 12 / 42kg x 12 reps.
3. Seated Machine Row x 59kg x 12 reps....then, no rest....Bent over Cable row x 39kg x 12 reps x 3sets. Ron: same / 33 kg x 12 reps.
approx. 45 mins.
-
Monday 6th November 2023: Lower Body workout @ 6.00pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 135kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 50kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 75kg x 10 reps x 3 sets.
approx. 60 mins.
-
Hi Stimac,
Many thanks for the blog post. I saw it a while ago (like years) and thought I would do that one day. Today is that day!
-
[QUOTE=DrDeathDeath;1692920243]Hi Stimac,
Many thanks for the blog post. I saw it a while ago (like years) and thought I would do that one day. Today is that day![/QUOTE]
Awesome decision DrDeathDeath! Great to have you on board my friend. I will ensure to keep an eye on your blog. All the best and thanks for checking in.
-
Wednesday 8th November 2023: Shoulder & Trap Workout @ 6.00pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....then, no rest....Standing Machine Shrug x 85kg x 12 reps. x 3 sets....Ron: same.
2. Shoulder Press Machine x 85kg x 12 reps....then, no rest....Seated DB Shoulder Press x 17.5kg DBs x 12 reps x 3 sets....Ron: 75kg / 15kg DBs.
3. Standing Military Press x 30kg x 12 reps x 3 sets....then, no rest....Standing DB Press x 12.5kg DBs x 12 reps x 3 sets....Ron: 25kg / 10kg DBs. reps.
4. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 10 reps - each arm.....Ron: 15kg x 5kg.
The workout lasted approx. 50 mins.
-
Thursday 9th November 2023: Lower Body workout @ 3.45pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 135kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 55kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 75kg x 10 reps x 3 sets.
approx. 60 mins.
-
Friday 10th November 2023: Arm workout @ 2.00pm in my Home Gym.
1. Standing EZ Bar Curl x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 27kg x 12 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 12.5kg D.Bells x 20 reps....then, no rest....Hammer curls x 12.5kg x 20 reps x 3 sets.
5. Forearm curl x 15 kg D.bell in each hand x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.
-
Monday 13th November 2023: Chest Workout @ 6.00pm in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 85kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 90kg x 12 reps....then, no rest....30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets.
3. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets.
4. 12 press-ups x 12 reps....then, no rest....Flat Bench Flyes x 10kg DBs x 12 reps x 3 sets.
The workout lasted approx. 50 mins.
-
Tuesday 14th November 2023: Lower Body workout @ 5.45pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 140kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 60kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 75kg x 12 reps x 3 sets.
approx. 60 mins.
-
Friday 17th November 2023: Shoulder & Trap Workout @ 2.00pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....then, no rest....Standing Machine Shrug x 85kg x 12 reps. x 3 sets....Ron: same.
2. Shoulder Press Machine x 85kg x 12 reps....then, no rest....Seated DB Shoulder Press x 17.5kg DBs x 12 reps x 3 sets....Ron: 75kg / 15kg DBs.
3. Standing Military Press x 35kg x 12 reps x 3 sets....then, no rest....Standing DB Press x 12.5kg DBs x 12 reps x 3 sets....Ron: 25kg / 10kg DBs. reps.
4. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 10 reps - each arm.....Ron: 15kg x 5kg.
The workout lasted approx. 50 mins.
-
Saturday 18th November 2023: Arm workout @ 9.15am in my Home Gym.
1. Standing EZ Bar Curl x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 34kg x 12 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 12.5kg D.Bells x 20 reps....then, no rest....Hammer curls x 12.5kg x 20 reps x 3 sets.
5. Forearm curl x 15 kg D.bell in each hand x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.
-
Monday 20th November 2023: Back Workout @ 6.00pm in my Home Gym.
Medium/Heavy Supersets.
1. Seated Machine Pull-down x 110kg x 12 reps....then, no rest....Bent-over Olympic Bar Row x 60kg x 12reps x 3 sets. Ron: 110kg x 12 / 50kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 12 reps....then, no rest....High-Low machine pull down x 50kg x 12 reps x 3 sets. Ron: 50kg x 12 / 42kg x 12 reps.
3. Standing Machine Row (high to low) x 57kg x 12reps....then, no rest....Standing Machine Row (low to high) x 45kg x 12 reps x 3 sets. Ron: same.
4. Seated Machine Row x 59kg x 12 reps....then, no rest....Bent over Cable row x 39kg x 12 reps x 3sets. Ron: same / 33kg.
approx. 50 mins.
-
Wednesday 22nd November 2023: Lower Body workout @ 6.00pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 145kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 65kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 75kg x 12 reps x 3 sets.
approx. 60 mins.
-
Thursday 23rd November 2023: Chest Workout @ 6.30pm in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 85kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets. Ron: 75kg x 12/12/7 reps / 100kg x 12/12/9 reps.
2. Machine 30 degree Incline Bench Press x 95kg x 12 reps....then, no rest....30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets. Ron: 90kg x 12/10/8 reps / 17.5kg DBs x 12/10/8 reps.
3. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets. Ron: 42 kg x 12 reps / 48kg x 12 reps.
4. 12 press-ups x 12 reps....then, no rest....Flat Bench Flyes x 12.5kg DBs x 12 reps x 3 sets. Ron: same / 10kg DBs x 12 reps.
The workout lasted approx. 50 mins.
-
Friday 23th November 2023: Arm workout @ 3.00pm in my Home Gym.
1. Standing EZ Bar Curl x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 34kg x 12 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 15kg D.Bells x 16 reps....then, no rest....Hammer curls x 15kg x 16 reps x 3 sets.
5. Forearm curl x 15 kg D.bell in each hand x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.
-
Monday 27th November 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....then, no rest....Standing Machine Shrug x 85kg x 12 reps. x 3 sets....Ron: same.
2. Shoulder Press Machine x 85kg x 12 reps....then, no rest....Seated DB Shoulder Press x 20kg DBs x 12 reps x 3 sets....Ron: 80kg / 15kg DBs.
3. Standing Military Press x 35kg x 12 reps x 3 sets....then, no rest....Standing DB Press x 12.5kg DBs x 12 reps x 3 sets....Ron: 25kg / 10kg DBs. reps.
4. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 10 reps - each arm.....Ron: 15kg x 5kg.
The workout lasted approx. 50 mins.
-
Tuesday 28th November 2023: Lower Body workout @ 6.00pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 80kg x 12 reps x 3 sets.
approx. 50 mins.
-
Thursday 30th November 2023: Chest Workout @ 7.30pm in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 90kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets. Ron: 80kg x 10/8/6 reps / 100kg x 10/8/6 reps.
2. Machine 30 degree Incline Bench Press x 95kg x 12 reps....then, no rest....30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets. Ron: 95kg x 10/8/6 reps / 20kg DBs x 10/8/6 reps.
3. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets. Ron: 42 kg x 12 reps / 42kg x 12 reps.
4. 12 press-ups x 12 reps....then, no rest....Flat Bench Flyes x 12.5kg DBs x 12 reps x 3 sets. Ron: same / 10kg DBs x 12 reps.
The workout lasted approx. 50 mins.
-
Thursday 30th November 2023: Chest Workout @ 7.30pm in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 90kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets. Ron: 75kg x 12/12/7 reps / 100kg x 12/12/9 reps.
2. Machine 30 degree Incline Bench Press x 95kg x 12 reps....then, no rest....30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets. Ron: 90kg x 12/10/8 reps / 17.5kg DBs x 12/10/8 reps.
3. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets. Ron: 42 kg x 12 reps / 48kg x 12 reps.
4. 12 press-ups x 12 reps....then, no rest....Flat Bench Flyes x 12.5kg DBs x 12 reps x 3 sets. Ron: same / 10kg DBs x 12 reps.
The workout lasted approx. 50 mins.
-
Friday 1st December 2023: Lower Body workout @ 3.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 80kg x 12 reps x 3 sets.
approx. 50 mins.
-
Sunday 3rd December 2023: Back Workout @ 1.30pm in my Home Gym.
Medium/Heavy Supersets.
1. Seated Machine Pull-down x 120kg x 12 reps....then, no rest....Bent-over Olympic Bar Row x 60kg x 12 reps x 3 sets. Ron: 120kg x 10/8/8 / 60kg x 10/8/8 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 12 reps....then, no rest....High-Low machine pull down x 50kg x 12 reps x 3 sets. Ron: 50kg x 10 / 50kg x 10 reps.
3. Standing Machine Row (low to high) x 57kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets. Ron: same weight but 10 reps on each exercise.
4. Seated Machine Row x 59kg x 12 reps....then, no rest....Bent over Cable row x 39kg x 12 reps x 3sets. Ron: same weight but 10 reps.
approx. 50 mins.
-
Thursday 7th December 2023: Chest Workout @ 6.30pm in my Home Gym.
Not been to well, so Medium weight.....Super-sets.
1. Olympic Bench Press x 80kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets. Ron: 80kg x 8/8/7reps / 100kg x 12/12/12 reps.
2. Machine 30 degree Incline Bench Press x 85kg x 12 reps....then, no rest....30`degree Incline D.Bell Press x 22.5kg D. Bells x 12 reps x 3 sets. Ron: 85kg x 12/12/12 reps / 20kg DBs x 10/8/8 reps.
3. 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. Ron: 42 kg x 12 reps / 42kg x 12 reps.
4. 12 press-ups x 12 reps....then, no rest....Flat Bench Flyes x 12.5kg DBs x 12 reps x 3 sets. Ron: same.
The workout lasted approx. 50 mins.
-
Friday 8th December 2023: Shoulder & Trap Workout @ 3.45pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....then, no rest....Standing Machine Shrug x 80kg x 12 reps. x 3 sets.
2. Shoulder Press Machine x 80kg x 12 reps....then, no rest....Seated DB Shoulder Press x 20kg DBs x 12 reps x 3 sets.
3. Standing Military Press x 45kg x 10 reps x 3 sets....then, no rest....Standing DB Press x 12.5kg DBs x 12 reps x 3 sets.
4. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 10 reps - each arm.
The workout lasted approx. 50 mins.
-
Saturday 9th December 2023: Lower Body workout @ 9.45am in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 80kg x 12 reps x 3 sets.
approx. 50 mins.
-
Monday 11th December 2023: Back Workout @ 6.00pm in my Home Gym.
Medium/Heavy Supersets.
1. Seated Machine Pull-down x 130kg x 12 reps....then, no rest....Bent-over Olympic Bar Row x 60kg x 12 reps x 3 sets. Ron: 130kg x 10/8/8 / 60kg x 10/8/8 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 12 reps....then, no rest....High-Low machine pull down x 50kg x 12 reps x 3 sets. Ron: 50kg x 10 / 50kg x 10 reps.
3. Standing Machine Row (low to high) x 63kg x 12 reps....then, no rest....Lateral Push-downs x 33kg x 12 reps x 3 sets. Ron: same weight and same reps on each exercise.
4. Seated Machine Row x 59kg x 12 reps....then, no rest....Bent over Cable row x 39kg x 12 reps x 3sets. Ron: same weight and same reps.
approx. 50 mins.
-
Thursday 14th December 2023: Chest Workout @ 7.00pm in my Home Gym.
Heavy/Medium weight.....Super-sets.
1. Olympic Bench Press x 90kg x 12 reps....then, no rest....Seated Machine Press x 100kg x 12 reps x 3 sets. Ron: 80kg x 12/12/7reps / 100kg x 12/12/12 reps.
2. Machine 30 degree Incline Bench Press x 90kg x 12 reps....then, no rest....30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets. Ron: 90kg x 12/10/10 reps / 20kg DBs x 12/10/10 reps.
3. 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. Ron: 42 kg x 12 reps / 42kg x 12 reps.
4. 12 press-ups x 12 reps....then, no rest....Flat Bench Flyes x 12.5kg DBs x 12 reps x 3 sets. Ron: same.
The workout lasted approx. 50 mins.
-
Saturday 16th December 2023: Arm workout @ 11.30am in my Home Gym.
1. Standing EZ Bar Curl x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 15kg D.Bells x 16 reps....then, no rest....Hammer curls x 15kg x 16 reps x 3 sets.
5. Forearm curl x 15 kg D.bell in each hand x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.
-
Monday 18th December 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....then, no rest....Standing Machine Shrug x 80kg x 12 reps. x 3 sets. Ron: same.
2. Shoulder Press Machine x 80kg x 12 reps....then, no rest....Seated DB Shoulder Press x 22.5kg DBs x 12 reps x 3 sets. Ron: 80kg x 12/12/10 reps & 17.5kg DBs x 12/12/10 reps.
3. Standing Military Press x 45kg x 10 reps x 3 sets....then, no rest....Standing DB Press x 12.5kg DBs x 12 reps x 3 sets. Ron: 35kg x 10 reps & 10kg DBs x 10 reps.
4. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 12 reps & 5kg DB X 12 reps
The workout lasted approx. 45 mins.
-
Wednesday 27th December 2023: Chest Workout @ 2.00pm in my Home Gym.
Light/Medium weight.
1. Olympic Bench Press x 75kg x 12 reps x 3 sets.
2. Seated Machine Press x 100kg x 12 reps x 3 sets.
3. Machine 30 degree Incline Bench Press x 85kg x 12 reps x sets.
4. 30`degree Incline D.Bell Press x 22.5kg D. Bells x 12 reps x 3 sets.
5. 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.
The workout lasted approx. 45 mins.
-
Tuesday 2nd January 2024: Chest Workout @ 2.30pm in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 75kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 120kg x 12 reps x sets.
3. 30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 12
reps x 3 sets.
The workout lasted approx. 55 mins.
-
Wednesday 3rd January 2024: Back Workout @ 6.00pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets. Ron: 120kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 12 reps x sets. Ron: same weight & reps.
3. High-Low machine pull down x 50kg x 12 reps x 3 sets. Ron: same weight & reps.
4. Seated Machine Row x 59kg x 12 reps x 3 sets.
5. Bent over Cable row x 39kg x 12 reps x 3sets.
6. Standing Machine Row (low to high) x 63kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.
-
Thursday 4th January 2024: Lower Body workout @ 6.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 160kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 50 mins.
-
Saturday 6th January 2024: Arm workout @ 11.30am in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 15kg D.Bells x 16 reps....then, no rest....Hammer curls x 15kg x 16 reps x 3 sets.
5. Forearm curl x 15 kg D.bell in each hand x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.
-
Monday 8th January 2024: Lower Body workout @ 6.15pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 160kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 50 mins.
-
Tuesday 9th January 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.
Heavy/Meduim weight - Supersets.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets. Ron: same.
2. Shoulder Press Machine x 80kg x 12 reps x sets. Ron: same.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 10 reps.
4. Standing Military Press x 30kg x 10 reps x 3 sets. Ron: same.
5. Standing DB Press x 12.5kg DBs x 12 reps x 3 sets. Ron: 10kg DBs x 12 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 12 reps & 5kg DB X 12 reps.
7. Standing Machine Shrug x 80kg x 12 reps. x 3 sets. Ron: same.
The workout lasted approx. 55 mins.
-
Friday 12th January 2024: Chest Workout @ 3.00pm in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 120kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. 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.
The workout lasted approx. 50 mins.
-
Monday 15th January 2024: Shoulder & Trap Workout @ 6.45pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets. Ron: same.
2. Shoulder Press Machine x 85kg x 12 reps x sets. Ron: same weight x 12/12/10 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 10 reps.
4. Standing Military Press x 35kg x 12 reps x 3 sets. Ron: 30kg x 12 reps.
5. Standing DB Press x 12.5kg DBs x 15 reps x 3 sets. Ron: 12.5kg DBs x 12 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 12 reps & 5kg DB X 12 reps.
7. Standing Machine Shrug x 80kg x 12 reps. x 3 sets. Ron: same.
The workout lasted approx. 55 mins.
-
Wednesday 17th January 2024: Back Workout @ 6.00pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets. Ron: 130kg x 10 reps.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets. Ron: 50kg & 12 reps.
3. High-Low machine pull down x 59kg x 12 reps x 3 sets. Ron: 50kg x 12 reps.
4. Seated Machine Row x 59kg x 12 reps x 3 sets. Ron: same.
5. Bent over Cable row x 39kg x 12 reps x 3 sets. Ron: same.
6. Standing Machine Row (low to high) x 63kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets. Ron: same.
approx. 55 mins.
-
Friday 19th January 2024: Chest Workout @ 2.45pm in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. 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.
The workout lasted approx. 50 mins.
-
Monday 22nd January 2024: Lower Body workout @ 2.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 12 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 50 mins.
-
Tuesday 23rd January 2024: Shoulder & Trap Workout @ 4.15pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 85kg x 12 reps x sets.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm.
7. Standing Machine Shrug x 80kg x 12 reps. x 3 sets.
The workout lasted approx. 55 mins.
-
Friday 26th January 2024: Back Workout @ 3.00pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets.
3. High-Low machine pull down x 59kg x 12 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 39kg x 12 reps x 3 sets.
6. Seated Machine Row (high to lo) x 69kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.
-
Saturday 27th January 2024: Chest Workout @ 11.30am in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. 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.
The workout lasted approx. 50 mins.