My journey to perfection!?!

Sunday 9th February 2020: Back workout @ 10.45am 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 50kg 3 sets x 16 reps.

Good Stuff!...........approx. 45 mins.

Monday 10th February 2020: Shoulder & Trap Workout @ 9.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 15 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 15 reps.

The workout lasted approx. 40 mins.

Wednesday 12th 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.

Friday 14th February 2020: Chest Workout @ 11.30am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 120kg 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.

Saturday 15th February 2020: Back workout @ 1.00pm 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 50kg 3 sets x 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 10 reps.

Good Stuff!...........approx. 45 mins.

Tuesday 18th February 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 100kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Wednesday 19th February 2020: Arm workout @ 9.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 40kg x 12 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 15 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.

Friday 21st February 2020: Chest Workout @ 1.30am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 120kg 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.

Sunday 23rd February 2020: Back workout @ 1.30pm in my Home Gym.

1. Bent-over Machine row x 115kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 115kg 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 50kg 3 sets x 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12 reps.

Good Stuff!...........approx. 45 mins.

Saturday 29th February 2020: Chest Workout @ 9.30am in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20,15,12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20,15,12 reps.
3. 30 degree Incline D.B. Press x 3 sets 29kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Seated Machine Fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 45 min.

Sunday 1st March 2020: Back workout @ 1.30pm in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 100kg x 3 sets x 15 reps.
3. Seated Machine Row x 75kg x 12 reps x 3 sets....did not do this week due to lower back pain.
4. Lat Push-down x 33kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,10,8 reps.

Good Stuff!...........approx. 45 mins.

Wednesday 4th March 2020: Shoulder & Trap Workout @ 9.00am in my Home Gym.

Less weight but more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80kg 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 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Saturday 7th March 2020: Chest Workout @ 2.00pm in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20,15,15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20,15,15 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Sunday 8th March 2020: Back workout @ 11.00am in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 100kg x 3 sets x 15 reps.
3. Seated Machine Row x 75kg x 12 reps x 3 sets....did not do this week due to lower back pain.
4. Lat Push-down x 33kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,10 reps.

Good Stuff!...........approx. 45 mins.

Friday 13th March 2020: Chest Workout @ 9.00am in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20,18,15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20,18,15 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Saturday 14th March 2020: Back workout @ 10.00am in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 100kg x 3 sets x 15 reps.
3. Seated Machine Row x 67kg x 15 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 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

Good Stuff!...........approx. 45 mins.

Friday 20th March 2020: Chest Workout @ 10.00am in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20,20,16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20,20,16 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Saturday 21st March 2020: Back workout @ 10.00am in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 100kg x 3 sets x 15 reps.
3. Seated Machine Row x 67kg x 15 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 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

Good Stuff!...........approx. 45 mins.

Tuesday 24th March 2020: Shoulder & Trap Workout @ 1.30am in my Home Gym.

Less weight but more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80kg 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 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Wednesday 25th March 2020: Arm workout @ 1.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg 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 15 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.

Friday 27th March 2020: Chest Workout @ 2.00pm in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20,20,20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20,20,20 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Sunday 29th March 2020: Back workout @ 11.00am in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 100kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 15 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 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

Good Stuff!...........approx. 45 mins.

Monday 30th March 2020: Leg Workout @ 2.00pm in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Standing Squats (Swiss-Ball supporting my back against a wall) x 4 sets x 15 reps x 15kg DB`s in each hand - Standing Calf Raise (body-weight) x 3 sets x 15 reps.
Super-set: Machine Press x 4 sets x 20 reps x 75kg - Machine Calf Press x 3 sets x 20 reps x 75kg.
Machine Squat x 3 sets x 12 reps x 60kg.

The workout lasted approx. 45 mins.

Wednesday 1st April 2020: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

Less weight but more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80kg x 3 sets x 16 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 16 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 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Thursday 2nd April 2020: Arm workout @ 2.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 20 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 15 reps.....then, no rest......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.....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.

Saturday 5th April 2020: Chest Workout @ 9.00am in my Home Gym.

Lighter & more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 21,21,21 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 21,21,21 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 7th April 2020: Back workout @ 9.30am in my Home Gym.

Lighter with more reps.....

1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 100kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 15 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. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

Good Stuff!...........approx. 45 mins.

Wednesday 8th April 2020: Leg Workout @ 2.00pm in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Standing Squats (Swiss-Ball supporting my back against a wall) x 4 sets x 16 reps x 15kg DB`s in each hand - Standing Calf Raise (body-weight) x 3 sets x 20 reps.
Super-set: Machine Press x 4 sets x 20 reps x 75kg - Machine Calf Press x 3 sets x 20 reps x 75kg.
Machine Squat x 3 sets x 12 reps x 60kg.

The workout lasted approx. 45 mins.

Friday 9th April 2020: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

Less weight but more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 16 reps x 3 sets.
2. Shoulder Press Machine x 80kg x 3 sets x 16 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 16 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 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Saturday 11th April 2020: Arm workout @ 11.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 20 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 15 reps.....then, no rest......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.....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.

approx. 45 mins.