My journey to perfection!?!

Saturday 20th February 2021: Shoulder & Trap Workout @ 8.30am in my Home Gym.

Medium weight but slightly more reps...

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 25kg 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Tuesday 23rd February 2021: Chest Workout @ 4.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Thursday 25th February 2021: Arm workout @ 3.30pm 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 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg 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.

approx. 45 mins.

Sunday 28th February 2021: Back workout @ 11.00am in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Tuesday 2nd March 2021: Lower Body workout @ 4.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.

approx. 60 mins.

Wednesday 3rd March 2021: Chest Workout @ 4.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Tuesday 9th March 2021: Back workout @ 4.00pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 12th March 2021: Chest Workout @ 2.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 15th March 2021: Shoulder & Trap Workout @ 5.00pm in my Home Gym.

Medium weight but slightly more reps...

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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Wednesday 17th March 2021: Back workout @ 4.15pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 20th March 2021: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Tuesday 23rd March 2021: Shoulder & Trap Workout @ 3.30pm in my Home Gym.

Medium weight but slightly more reps...

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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Wednesday 24th March 2021: Back workout @ 3.45pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 27th March 2021: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Wednesday 31st March 2021: Back workout @ 3.45pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 3rd April 2021: Chest Workout @ 1.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Saturday 17th April 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 18th April 2021: Back workout @ 10.30am in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Monday 20th April 2021: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg 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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Saturday 24th April 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 26th April 2021: Back workout @ 3.30pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 30th April 2021: Chest Workout @ 2.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 4th April 2021: Back workout @ 3.15pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Thursday 6th May 2021: Shoulder & Trap Workout @ 8.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg 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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Sunday 9th May 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Tuesday 11th May 2021: Lower Body workout @ 1.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 12 reps x 3 sets.

approx. 60 mins.

Wednesday 12th May 2021: Back workout @ 12.15pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Monday 17th May 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 115kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 105kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Tuesday 18th May 2021: Lower Body workout @ 1.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 12 reps x 3 sets.

approx. 60 mins.

Wednesday 19th May 2021: Back workout @ 2.15pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 59kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Monday 24th May 2021: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Tuesday 25th May 2021: Lower Body workout @ 2.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 85 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 15 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 12 reps x 3 sets.

approx. 60 mins.

Wednesday 26th May 2021: Back workout @ 10.00am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 59kg 3 sets x 10 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 28th May 2021: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

Medium weight but slightly more reps...

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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Sunday 30th May 2021: Chest Workout @ 9.00am in my Home Gym.

Lighter`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Wednesday 2nd June 2021: Back workout @ 1.45pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 59kg 3 sets x 10 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.

approx. 45 mins.

Thursday 3rd June 2021: Lower Body workout @ 2.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 85 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 15 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 10 reps x 3 sets.

approx. 60 mins.

Saturday 5th June 2021: Shoulder & Trap Workout @ 11.00am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Monday 7th June 2021: Full Body Workout @ 3.00pm - in a London Hotel room (away on business for the week).

Olympic EZ Bar (10kg) and 2 no. 10kg weight plates.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Seated Overhead Shoulder Press x 30kg x 3 sets x 12 reps.
3. Free-Standing Bent-over row x 30kg x 3 sets x 12 reps
4. Flat Chest Press (wide-grip) x 30kg x 3 sets x 12 reps.
5 Flat Chest Press (close-grip) x 30kg x 3 sets x 12 reps.
6. Standing Bicep Curl x 30kg x 3 sets x 12 reps.
7. Standing Squats x 30kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

Tuesday 8th June 2021: Full Body Workout @ 3.30pm - in a London Hotel room (away on business for the week).

Olympic EZ Bar (10kg) and 2 no. 10kg weight plates.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Seated Overhead Shoulder Press x 30kg x 3 sets x 15 reps.
3. Free-Standing Bent-over row x 30kg x 3 sets x 15 reps
4. Flat Chest Press (wide-grip) x 30kg x 3 sets x 15 reps.
5 Flat Chest Press (close-grip) x 30kg x 3 sets x 15 reps.
6. Standing Bicep Curl x 30kg x 3 sets x 12 reps.
7. Standing Shrugs x 30kg x 3 sets x 12 reps.
8. Press-ups x bodyweight x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

Wednesday 9th June 2021: Full Body Workout @ 3.45pm - in a London Hotel room (away on business for the week).

Olympic EZ Bar (10kg) and 2 no. 10kg weight plates.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Seated Overhead Shoulder Press x 30kg x 3 sets x 15 reps.
3. Free-Standing Bent-over row x 30kg x 3 sets x 15 reps
4. Flat Chest Press (wide-grip) x 30kg x 3 sets x 15 reps.
5 Flat Chest Press (close-grip) x 30kg x 3 sets x 15 reps.
6. Standing Bicep Curl x 30kg x 3 sets x 12 reps.
7. Standing Shrugs x 30kg x 3 sets x 15 reps.
8. Press-ups x bodyweight x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

Friday 11th June 2021: Chest Workout @ 2.30pm in my Home Gym.

Lighter`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 13th June 2021: Back workout @ 10.00am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 16th June 2021: Shoulder & Trap Workout @ 9.00am in my Home Gym.

Medium weight but slightly more reps...

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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Thursday 17th June 2021: Arm workout @ 3.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg 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 High 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...One-hand standing Tricep High push down x 3 sets x 16kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg 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.

approx. 45 mins.

Friday 18th June 2021: Lower Body workout @ 2.00pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 85 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 15 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 12 reps x 3 sets.

approx. 60 mins.

Saturday 20th June 2021: Chest Workout @ 10.30am in my Home Gym.

Lighter`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 13 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Tuesday 22nd June 2021: Back workout @ 4.00pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 25th June 2021: Shoulder & Trap Workout @ 10.00am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg 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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Saturday 26th June 2021: Chest Workout @ 1.30Pm in my Home Gym.

Lighter`ish and more Reps:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.