My journey to perfection!?!

Saturday 2nd February 2019: Shoulder Workout @ 10.30am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 65kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 27kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Tuesday 5th February 2019: Chest Workout 4.30pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 105kg x 12,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 8th February 2019: Shoulder Workout @ 3.15pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 27kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Monday 11th February 2019: Back & Trap workout @ 4.15pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Wednesday 13th February 2019: Chest Workout 3.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 110kg x 12 - 105kg x 12 - 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 16th February 2019: Arm workout @ 1.15pm in my Home Gym.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.....then immediately........Tricep-Dip x Bodyweight x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps......then immediately........Tricep Overhead Press x 20kg plate x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.......then immediately........Standing D.B. Hammer x 15kg D.Bells x 3 sets x 20 reps .
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps......then immediately......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Sunday 17th February 2019: Shoulder Workout @ 10.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 27kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Tuesday 19th February 2019: Back & Trap workout @ 3.15pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 11,10,9 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Saturday 23rd February 2019: Chest Workout 2.00pm in my Home Gym.
1. Smith Machine Flat Bench Press 3 sets x 110kg x 12 - 105kg x 12 - 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Sunday 24th February 2019: Shoulder Workout @ 1.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Tuesday 26th February 2019: Back & Trap workout @ 2.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 12,10,10 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Friday 1st March 2019: Arm workout @ 12.00pm in my Home Gym.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.....then immediately........Tricep-Dip x Bodyweight x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps......then immediately........Tricep Overhead Press x 20kg plate x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.......then immediately........Standing D.B. Hammer x 15kg D.Bells x 3 sets x 20 reps .
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps......then immediately......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Sunday 3rd March 2019: Chest Workout 10.45am in my Home Gym.

A little lighter today with more reps.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 18,15,12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 20,15,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 27.5kg D.Bells x 15 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Sunday 10th March 2019: Chest Workout 10.30am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Tuesday 12th March 2019: Back & Trap workout @ 2.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,14,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Thursday 14th 2019: Shoulder Workout @ 4.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Saturday 16th March 2019: Arm workout @ 1.30pm in my Home Gym.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.....then immediately........Tricep-Dip x Bodyweight x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps......then immediately........Tricep Overhead Press x 20kg plate x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.......then immediately........Standing D.B. Hammer x 15kg D.Bells x 3 sets x 20 reps .
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps......then immediately......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Sunday 17th March 2019: Chest Workout 10.00am in my Home Gym.

Super-sets:

1. Smith Machine Incline Bench Press x 80kg x 10 reps.....no rest....Smith Machine Flat Bench Press 3 sets x 80kg x 10 reps x 3 sets.
2. 30 degree Incline D.B. Press x 25kg D.Bells x 10 reps.....no rest....Flat D.B. Press x 3 sets 25kg D.Bells x 10 reps x 3 sets.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 22nd March 2019: Back & Trap workout @ 1.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,15,14 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Sunday 24th March 2019: Chest Workout 2.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Monday 25th March 2019: Shoulder Workout @ 4.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Friday 29th March 2019: Back & Trap workout @ 12.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 14,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Saturday 30th March 2019: Chest Workout 9.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 15,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Thursday 4th April 2019: Arm workout @ 4.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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 16 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 6th April 2019: Chest Workout 10.15am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 10th April 2019: Back & Trap workout @ 10.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 75kg x 12 reps x 3 sets.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Saturday 13th April 2019: Chest Workout 9.45am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 15,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Sunday 14th April 2019: Shoulder Workout @ 9.45am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Friday 19th April 2019: Back & Trap workout @ 9.45am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 12 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Saturday 20th April 2019: Chest Workout 1.30pm in my Home Gym.

a little lighter today, but with a few more reps.....

1. Smith Machine Flat Bench Press 3 sets x 90kg x 16,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,14,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Monday 22nd April 2019: Arm workout @ 11.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Wednesday 24th April 2019: Shoulder Workout @ 3.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Friday 26th April 2019: Back & Trap workout @ 1.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Sunday 28th April 2019: Chest Workout 10.00am in my Home Gym.

a little lighter again today, but with a few more reps.....

1. Smith Machine Flat Bench Press 3 sets x 90kg x 18,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,14,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,14,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Monday 7th May 2019: Chest Workout 1.30pm in my Home Gym.

Took a week off due to work commitments so fully rested & ready to go...

1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,14,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,15,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 18 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Thursday 9th May 2019: Back & Trap workout @ 1.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Tuesday 14th May 2019: Chest Workout 9.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 95kg x 15,12,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,15,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,14,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 15th May 2019: Shoulder Workout @ 9.00am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Friday 17th May 2019: Back & Trap workout @ 12.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 14,12,12 reps.
2. Seated pull x 3 sets x 80kg x 12,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Monday 20th May 2019: Chest Workout 12.30pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
2. Smith Machine Incline Bench 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. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 22nd May 2019: Arm workout @ 9.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 25th May 2019: Shoulder Workout @ 2.30pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Sunday 26th May 2019: Back & Trap workout @ 11.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 15,12,12 reps.
2. Seated pull x 3 sets x 80kg x 15,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 10 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Wednesday 29th May 2019: Chest Workout 9.30am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Friday 31st May 2019: Arm workout @ 10.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Sunday 2nd June 2019: Shoulder Workout @ 10.00am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Tuesday 4th June 2019: Back & Trap workout @ 9.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 15,12,12 reps.
2. Seated pull x 3 sets x 80kg x 12,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Wednesday 5th June 2019: Leg Workout @ 9.00am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 20 reps x 75kg - Machine Calf Press x 3 sets x 20 reps x 75kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 15 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 60kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 40kg.

The workout lasted approx. 45 mins.

Saturday 8th June 2019: Chest Workout 10.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Monday 10th June 2019: Arm workout @ 10.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.