My journey to perfection!?!

Tuesday 18th April 2017: Arm workout @ 4.00pm in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-down x 3 sets x 42kg x 12 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 3 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 14kg 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.

Thursday 20th April 2017: Chest & Shoulder Workout @4.30pm in my Home Gym.

Workout A - Heavy`ish weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 16,12,10 reps.
Flat D.B. Press x 3 sets 41kg D.Bells x 12,10,8 reps.
30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12,9,8 reps (Full Range).
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. 60 min.

Sunday 23rd April 2017: Back & Trap workout @ 11.45am in my Home Gym.

Workout B - Heavy - medium reps.

Deadlift x 3 sets x 115kg x 12,10,8 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 105kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.


Tough but Good Stuff!...........approx. 50 mins.

Tuesday 25th April 2017: Leg Workout @ 4.00pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 20kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12,10,8 reps x 70kg.

The workout lasted approx. 45 mins.

Wednesday 26th April 2017: Arm workout @ 4.00pm in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-down x 3 sets x 42kg x 12 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 3 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.

Friday 28th April 2017: Chest & Shoulder Workout @ 4.30pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 20,15,12 reps.
Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,15 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 40kg x 15 reps (Full Range).
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. 60 min.

Sunday 1st May 2017: Back & Trap workout @ 11.15am in my Home Gym.

Workout B - Heavy - medium reps.

Deadlift x 3 sets x 120kg x 12,10,8 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 110kg x 12,10,10 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.


Tough but Good Stuff!...........approx. 55 mins.

Wednesday 3rd May 2017: Leg Workout @ 4.00pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 20kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12,10,8 reps x 70kg.

The workout lasted approx. 45 mins.

Friday 5th May 2017: Arm workout @ 2.00pm in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-down x 3 sets x 42kg 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 3 sets.
Tricep Dip-station x body weight x 3 sets x 15,15,12 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.

0Sunday 7th May 2017: Chest & Shoulder Workout @ 10.30pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 22,15,12 reps.
Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,15 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 40kg x 15 reps (Full Range).
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. 60 min.

Wednesday 9th May 2017: Back & Trap workout @ 12.15pm in my Home Gym.

Workout B - Heavy - medium reps.

Deadlift x 3 sets x 120kg x 12,10,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 110kg x 12,12,10 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.


Tough but Good Stuff!...........approx. 55 mins.

Thursday 11th May 2017: Chest Workout @ 2.45pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 16,12,12 reps.
Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
Chest Machine Fly`s x 12 reps x 50kg x 3 set....no rest........press-ups x 12 x 3 sets.

The workout lasted approx. 50 min.

Friday 12th May 2017: Bicep workout @ 1.45pm in my Home Gym.

Workout C - Light Weight & High / More Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 20 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 25kg x 20 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 3 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.

Monday 15th May 2017: Back & Trap workout @ 4.00pm in my Home Gym.

Workout B - Heavy - medium reps.

Deadlift x 3 sets x 120kg x 12,12,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 110kg x 12,10,8 reps. (next week: lower weight a little for better form).
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.


Tough but Good Stuff!...........approx. 50 mins.

Tuesday 16th May 2017: Leg Workout @ 1.00pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 70kg.

The workout lasted approx. 45 mins.

Tuesday 16th May 2017: Leg Workout @ 1.00pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 70kg.

The workout lasted approx. 45 mins.

Thursdayth May 2017: Chest & Shoulder Workout @ 4.30pm in my Home Gym.

Workout A - Heavy weight - low / medium reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 110kg x 12,9,8 reps.
Flat D.B. Press x 3 sets 41kg D.Bells x 10,8,6 reps.
30 degree Incline D.B. Press x 3 sets 34kg D.Bells x 12,9,7 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15,13, reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 45kg x 12 reps (Full Range).
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. 60 min.

Sunday 21st May 2017: Arm workout @ 11.30am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-down x 3 sets x 42kg 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 3 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.

Tuesday 23rd May 2017: Back & Trap workout @ 12.30pm in my Home Gym.

Workout B - Heavy - medium reps.

Deadlift x 3 sets x 120kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.


Tough but Good Stuff!...........approx. 50 mins.

Wednesday 24th May 2017: Chest Workout @ 12.15pm in my Home Gym.

Workout B - Medium weight - High / medium reps....Perfect form.

Super-set start: Smith Machine Flat Bench Press x 90kg x 12,10,8 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,10,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.
Machine chest-fly: 3 sets x 50 kg x 15,12,12 reps.

The workout lasted approx. 50 min.

Sunday 28th May 2017: Arm workout @ 11.15am in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg 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 3 sets.
Tricep Dip-station x body weight x 3 sets x 15 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 31st May 2017: Back & Trap workout @ 11.30am in my Home Gym.

Workout B - Heavy - medium reps.

Deadlift x 3 sets x 120kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 16 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 50 mins.

Thursday 1st June 2017: Chest Workout @ 3.15pm in my Home Gym.

Workout B - Medium weight - High / medium reps....Perfect form.

Super-set start: Smith Machine Flat Bench Press x 90kg x 12,10,9 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,9 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.
Machine chest-fly: 3 sets x 50 kg x 15,12,12 reps.

The workout lasted approx. 50 min.

Sunday 4th June 2017: Arm workout @ 10.30am in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 16 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 3 sets.
Tricep Dip-station x body weight x 3 sets x 15 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.

Monday 5th June 2017: Leg Workout @ 3.45pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 52.5kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,10 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 70kg.

The workout lasted approx. 45 mins.

Tuesday 6th June 2017: Back & Trap workout @ 1.45am in my Home Gym.

Workout C - Medium weight - more reps.

Deadlift x 3 sets x 100kg x 15 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 20 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 20,15,12 reps.
Seated Machine ROWS: 3 sets x 75kg x 16 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Wednesday 7th June 2017: Chest Workout @ 4.00pm in my Home Gym.

Workout C - Lighter weight - more reps....Perfect form.

Super-set start: Smith Machine Flat Bench Press x 80kg x 15,12,10 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,9 reps x 3 sets.
Flat D.B. Press x 3 sets 32kg D.Bells x 15,15,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
Machine chest-fly: 3 sets x 50 kg x 15,12,12 reps.

The workout lasted approx. 50 min.

Wednesday 14th June 2017: Chest Workout @ 12.15pm in my Home Gym.

Workout C - Lighter weight - more reps....Perfect form.

Super-set start: Smith Machine Flat Bench Press x 80kg x 12,10,8 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps x 3 sets.
Flat D.B. Press x 3 sets 30kg D.Bells x 15,15,15 reps.
30 degree Incline D.B. Press x 3 sets 26kg D.Bells x 15,15,15 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Machine chest-fly: 3 sets x 50 kg x 12,12,12 reps.

The workout lasted approx. 50 min.

Thursday 15th June 2017: Back & Trap workout @ 3.45pm in my Home Gym.

Workout C - Medium weight - more reps.

Deadlift x 3 sets x 100kg x 15 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 20,16,12 reps.
Seated Machine ROWS: 3 sets x 75kg x 18 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Sunday 18th June 2017: Arm workout @ 8.15am in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 22 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 22 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 16 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 16 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 16 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.

Tuesday 20th June 2017: Chest Workout @ 11.45am in my Home Gym.

Workout C - Lighter weight - more reps....Perfect form.

Super-set start: Smith Machine Flat Bench Press x 80kg x 13,11,8 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 13,11,8 reps x 3 sets.
Flat D.B. Press x 3 sets 30kg D.Bells x 15 reps.
30 degree Incline D.B. Press x 3 sets 26kg D.Bells x 16 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Incline D.B chest-fly: 3 sets x 15 kg D.Bells x 12 reps.......no rest......press-ups x 12 reps.

The workout lasted approx. 55 min.

Thursday 22nd June 2017: Back & Trap workout @ 3.45pm in my Home Gym.

Workout C - Medium weight - more reps.

Deadlift x 3 sets x 110kg x 12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 16,15,12 reps.
Seated Machine ROWS: 3 sets x 85kg x 15 reps.

Tough but Good Stuff!...........approx. 40 mins.

Sunday 25th June 2017: Shoulder / Trap Workout @ 8.45am in my Home Gym.

BARBELL SHOULDER PRESS: 3 sets x 60kg x 15 reps.
DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good workout - The workout lasted approx. 40 mins.

Tuesday 27th June 2017: Arm workout @ 3.30pm in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 22 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 22 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 20 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 3 sets.
Tricep Dip-station x body weight x 3 sets x 16 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.

Thursday 29th June 2017: Back & Trap workout @ 12.30pm in my Home Gym.

Workout C - Medium weight - more reps.

Deadlift x 3 sets x 110kg x 14,13,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 16,15,12 reps.
Seated Machine ROWS: 3 sets x 85kg x 15 reps.

Tough but Good Stuff!...........approx. 40 mins.

Friday 30th June 2017: Chest Workout @ 10.45am in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 100kg x 12 reps
Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

The workout lasted approx. 55 min.

Tuesday 4th July 2017: Arm workout @ 3.15pm in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 23 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 23 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 21reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 16 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 16 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 5th July 2017: Leg Workout @ 3.15pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 55kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,8 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

The workout lasted approx. 50 mins.

Friday 7th July 2017: Chest Workout @ 12.15pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 100kg x 12 reps
Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,10 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

The workout lasted approx. 55 min.

Monday 10th July 2017: Back & Trap workout @ 3.45pm in my Home Gym.

Workout B - Medium weight - Medium reps.

Deadlift x 3 sets x 115kg x 12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 55 mins.

Wednesday 12th July 2017: Leg Workout @ 4.15pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 55kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

The workout lasted approx. 55 mins.

Thursday 13th July 2017: Chest Workout @ 3.30pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 105kg x 12,10,8 reps
Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,8 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

The workout lasted approx. 55 min.

Monday 17th July 2017: Arm workout @ 3.30pm in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 23 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 23 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 22 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 16 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.

Tuesday 18th July 2017: Leg Workout @ 3.30pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 55kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

The workout lasted approx. 55 mins.

Thursday 20th July 2017: Chest Workout @ 4.15pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 105kg x 12,10,10 reps
Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,10 reps x 3 sets.
Flat D.B. Press x 3 sets 36kg D.Bells x 12,10,8 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,14,12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

The workout lasted approx. 55 min.

Saturday 22nd July 2017: Back & Trap workout @ 10.00am in my Home Gym.

Workout B - Medium weight - Medium reps.

Deadlift x 3 sets x 115kg x 12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,10reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 55 mins.

Tuesday 25th July 2017: Arm workout @ 12.30pm in my Home Gym.
Workout C - Light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 23 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 23 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 23 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 16 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.

Thursday 2th July 2017: Chest Workout @ 3.00pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 105kg x 12,12,11 reps
Smith Machine Incline Bench Press x 3 sets x 85kg x 12,12,12 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,14,12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

The workout lasted approx. 55 min.

Sunday 30th July 2017: Back & Trap workout @ 9.30am in my Home Gym.

Workout B - Medium weight - Medium reps.

Deadlift x 3 sets x 120kg x 10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 105kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 55 mins.

Tuesday 1st August 2017: Leg Workout @ 3.45pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 55kg - Standing body weight + 20 No. 27kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 65kg.

The workout lasted approx. 50 mins.