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Wednesday 2nd October 2019: Shoulder Workout @ 9.30am in my Home Gym.
1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12,10,8,8 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.
The workout lasted approx. 40 mins.
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Saturday 5th October 2019: Chest Workout @ 12.15pm in my Home Gym.
1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 30 degree Incline Bench Press x 3 sets x 85kg x 12 reps - go up to 90kg next week.
4. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 12 reps - go up to 90kg next week.
5. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 55 min.
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Sunday 6th October 2019: Back & Trap workout @ 11.00am in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 90kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 12 reps - increse next week.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
Good Stuff!...........approx. 50 mins.
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Wednesday 9th October 2019: Leg Workout @ 8.30am in my Home Gym.
5 Mins of Leg Stretches.
Super-set: Machine Press x sets x 17 reps x 85kg - Machine Calf Press x 3 sets x 20 reps x 85kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 65 kg x 3 sets x 15 reps.
Machine Squat x 4 sets x 12 reps x 65kg.
The workout lasted approx. 40 mins.
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Thursday 10th October 2019: Shoulder Workout @ 9.30am in my Home Gym.
1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg 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.
The workout lasted approx. 40 mins.
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Sunday 13th October 2019: Back & Trap workout @ 2.00pm in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 90kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 14 reps - increse next week.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
Good Stuff!...........approx. 50 mins.
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Tuesday 15th October 2019: Chest Workout @ 9.15am in my Home Gym.
1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 55 min.
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Saturday 19th October 2019: Back & Trap workout @ 11.00am in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 30kg x 14 reps x 3 sets.
2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 95kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 14 reps.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
Good Stuff!...........approx. 50 mins.
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Tuesday 22nd October 2019: Chest Workout @ 9.15am in my Home Gym.
1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.
The workout lasted approx. 55 min.
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Thursday 24th October 2019: Leg Workout @ 9.00am in my Home Gym.
5 Mins of Leg Stretches.
Super-set: Machine Press x 4 sets x 15 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 70 kg x 3 sets x 12 reps.
Machine Squat x 4 sets x 12 reps x 70kg.
The workout lasted approx. 40 mins.
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Friday 25th October 2019: Shoulder Workout @ 9.00am in my Home Gym.
1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg 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.
The workout lasted approx. 40 mins.
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Sunday 27th October 2019: Back & Trap workout @ 10.00am in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 100kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 14 reps.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
Good Stuff!...........approx. 50 mins.
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Tuesday 29th October 2019: Chest Workout @ 8.45am in my Home Gym.
1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Thursday 31st October 2019: Leg Workout @ 9.00am in my Home Gym.
5 Mins of Leg Stretches.
Super-set: Machine Press x 4 sets x 16 reps x 100kg - Machine Calf Press x 3 sets x 16 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 70 kg x 3 sets x 15 reps.
Machine Squat x 4 sets x 12 reps x 70kg.
The workout lasted approx. 40 mins.
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Saturday 2nd November 2019: Shoulder Workout @ 10.00am in my Home Gym.
1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg 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.
The workout lasted approx. 40 mins.
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Tuesday 5th November 2019: Chest Workout @ 9.30am in my Home Gym.
1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps - switch to Marcy Machine next week & up weight.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15,15,12 reps - 95kg next week.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Friday 8th November 2019: Back & Bicep workout @ 7.30am in my Home Gym.
1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 100kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Standing Machine Pull x 42kg 3 sets x 16 reps.
5. Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
6. 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.
Good Stuff!...........approx. 50 mins.
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Sunday 10th November 2019: Shoulder Workout @ 11.00am in my Home Gym.
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 29kg 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 100kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Friday 22nd November 2019: Chest Workout @ 9.30am in my Home Gym.
1. March Machine Flat Bench Press x 3 sets x 95kg x 12 reps - up weight to 100kg next week.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Sunday 24th November 2019: Back & Bicep workout @ 10.30am in my Home Gym.
1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 105kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg 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 16 reps.
6. Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
7. 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.
Good Stuff!...........approx. 50 mins.
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Wednesday 27th November 2019: Shoulder Workout @ 9.00am in my Home Gym.
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 29kg 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 100kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Saturday 30th November 2019: Chest Workout @ 11.00am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Tuesday 3rd December 2019: Back & Bicep workout @ 2.00pm in my Home Gym.
1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg 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 16 reps.
6. 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.
Good Stuff!...........approx. 50 mins.
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how do you like the 12 + rep range? what is it doing for you IE. strength vs size?
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[QUOTE=MalachiB1;1592799981]how do you like the 12 + rep range? what is it doing for you IE. strength vs size?[/QUOTE]
Hi Mate, for the larger muscle groups I tend to stick with 12 heavy reps to build muscle. For the smaller muscles I tend to go a little lighter but higher on the rep range as not to damage myself. Always try to lift a little heavier or add a rep or two to each workout/week to progress.
Thanks for comment & all the best with your training bud.
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Thursday 5th December 2019: Shoulder Workout @ 9.00am in my Home Gym.
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 29kg 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 100kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Wednesday 11th December 2019: Chest Workout @ 10.00am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Friday 13th December 2019: Back & Bicep workout @ 9.00am in my Home Gym.
1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg 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 16 reps.
6. 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.
Good Stuff!...........approx. 50 mins.
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Monday 16th December 2019: Shoulder Workout @ 9.00am in my Home Gym.
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 29kg 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 110kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Thursday 19th December 2019: Chest Workout @ 9.00am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 105kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Sunday 22nd December 2019: Back & Bicep workout @ 10.00am in my Home Gym.
1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg 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 18 reps.
6. 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.
Good Stuff!...........approx. 50 mins.
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Thursday 26th December 2019: Chest Workout @ 10.30am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Sunday 29th December 2019: Back & Bicep workout @ 10.00am in my Home Gym.
1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg 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 18 reps.
6. 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.
Good Stuff!...........approx. 50 mins.
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Monday 30th December 2019: Shoulder Workout @ 11.00am in my Home Gym.
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 29kg 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 110kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Saturday 4th January 2020: Chest Workout @ 11.00am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 55 min.
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Tuesday 7th January 2020: Back & Bicep workout @ 9.00am in my Home Gym.
1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg 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 18 reps.
6. 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.
Good Stuff!...........approx. 50 mins.
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Thursday 9th January 2020: Shoulder & Trap Workout @ 9.00am in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 40kg 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 29kg 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 110kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Monday 13th January 2020: Chest Workout @ 2.00pm in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 50 min.
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Tuesday 14th January 2020: Back & Bicep workout @ 8.00am in my Home Gym.
1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg 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. 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.
Good Stuff!...........approx. 50 mins.
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Sunday 19th January 2020: Shoulder & Trap Workout @ 10.30am in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 40kg 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 29kg 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 110kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Tuesday 21st January 2020: Arm workout @ 9.3 0am in my Home Gym.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 12 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12,10,8 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.
Enjoyed that!........approx. 45 mins.
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Wednesday 22nd January 2020: Chest Workout @ 9.30am in my Home Gym.
Still a little sore from Sundays Shoulder Workout, so slightly lighter but a few more reps today.
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15,12,12 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 20 reps.
The workout lasted approx. 50 min.
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Friday 24th January 2020: Back workout @ 10.00am in my Home Gym.
1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg 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.
Good Stuff!...........approx. 45 mins.
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Sunday 26th January 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.
1. Upright Row EZ Bar x 3 sets x 40kg 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 29kg 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 110kg x 3 sets x 12 reps.
The workout lasted approx. 40 mins.
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Tuesday 28th January 2020: Arm workout @ 2.00pm in my Home Gym.
Standing EZ Bar Curl x 3 sets x 35kg x 13 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 13 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 12 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.
Enjoyed that!........approx. 45 mins.
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Thursday 30th January 2020: Chest Workout @ 9.00am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.....Go up 5kg next week.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps......Go up 5kg next week.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 50 min.
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Friday 31st January 2020: Back workout @ 2.00pm in my Home Gym.
1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 33kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 22 reps....Go up a weight next week!
Good Stuff!...........approx. 45 mins.
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Sunday 2nd February 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.
A little lighter than usual but 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 25kg 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 100kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.
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Tuesday 4th February 2020: Arm workout @ 9.00am 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 12 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 12 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.
Enjoyed that!........approx. 45 mins.
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Friday 7th February 2020: Chest Workout @ 9.00am in my Home Gym.
1. Marcy Machine Flat Bench Press x 3 sets x 115kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 105kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 50 min.