My journey to perfection!?!

Wednesday 2nd February 2022: Back workout @ 7.00pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 80kg x 3 sets x 15 reps - Ronnie: 80kg x 12,10,10 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps - Ronnie: 100kg x 12,10,10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps - Ronnie: 25kg x 24 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 10 reps - Ronnie: 30kg x 12,12,12 reps.
5. Seated Machine Row x 65kg x 12 reps x 3 sets - Ronnie same.
6. Lat Pull-Down x 25kg x 12 reps x 3 sets - Ronnie same.

approx. 45 mins.

Thursday 3rd February 2022: Shoulder & Trap Workout @ 10.30am 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 100kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar 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 5th February 2022: Chest Workout @ 3.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg 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 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 6th February 2022: Lower Body workout @ 1.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

what is Marcy Machine Flat Bench Press? Are they easier than standard BP?

[QUOTE=Asianguy33;1655869043]what is Marcy Machine Flat Bench Press? Are they easier than standard BP?[/QUOTE] Yes mate this machine is easier to press the weight than a traditional free weight (Olympic bar) bench press.

Wednesday 9th February 2022: Lower Body workout @ 1.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

very consistent nice keep up the good work

Monday 14th February 2022: Chest Workout @ 5.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 12 reps - Ronnie: 80kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps - Ronnie: 70kg x 12 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 59kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.

The workout lasted approx. 45 min.

Wednesday 16th February 2022: Back workout @ 10.30am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 65kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets

approx. 45 mins.

Friday 18th February 2022: Shoulder & Trap Workout @ 1.30pm 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 100kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar 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 20th February 2022: Lower Body workout @ 10.00am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

Tuesday 22nd February 2022: Chest Workout @ 6.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 15 reps - Ronnie: 80kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps - Ronnie: 70kg x 12 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 59kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.

The workout lasted approx. 45 min.

Saturday 26th February 2022: Shoulder & Trap Workout @ 10.30pm 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....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12,10,8 reps......Ronnie: 70kg x 12,10,8 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,10,8 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 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 - Ronnie same.

The workout lasted approx. 40 mins.

Sunday 27th February 2022: Lower Body workout @ 1.45pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets - Ronnie same weight but 12 reps on each.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie 60kg, same reps & sets.

approx. 45 mins.

Wednesday 2nd March 2022: Chest Workout @ 1.30pm in my Home Gym.

Super=sets: Medium weight:

1. Marcy Machine Flat Bench Press x 100kg x 12 reps....then, no rest....Olympic bar bench press x 70kg x 12 reps...3 sets of each.
2. Machine 45 degree Incline Bench Press x 80kg x 12 reps....then, no rest.....Olympic bar incline x 60kg x 12 reps....3 sets of each.
3. Machine decline bench press x 60kg x 12 reps....then, no rest.....Olympic bar decline x 60kg x 12 reps....3 sets of each.
4. Seated Machine Press x 100kg x 12 reps....then, no rest....Machine Chest Flyes x 42kg x 12 reps....3 sets of each.

The workout lasted approx. 50 min.

Friday 4th March 2022: Back workout @ 2.00pm in my Home Gym.

Super-sets - Medium weight.

1. Standing Bent-over Machine row x 80kg x 12 reps....then, no rest....Standing bent-over Olympic bar row 35kg x 12 reps....3 set of each.
2. Seated Machine Pull-down x 100kg x 3 sets x 12 reps....then, no rest....seated Bent-over-Bench Row x 40kg x 12 reps....3 sets of each.
3. Standing Machine Pull-up x 33kg x 12 reps....then, no rest....Deadlift x 60kg x 6 reps....3 sets of each.
4. Seated Machine Row x 65kg x 12 reps....then, no rest...Lat Pull-Down x 33kg x 12 reps....3 sets of each.

approx. 45 mins.

Saturday 5th March 2022: Lower Body workout @ 11.00am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets - Ronnie same weight but 12 reps on each.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie 60kg, same reps & sets.

approx. 45 mins.

Monday 7th March 2022: Shoulder & Trap Workout @ 6.30.pm 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....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12,12,12 reps......Ronnie: 70kg x 12,12,12 reps.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,11,12 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set RONNIE 15K- 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 12 reps - Ronnie same.

The workout lasted approx. 45 mins.

Wednesday 9th March 2022: Back workout @ 1.30pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull-up x 33kg 3 sets x 18 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 65kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets

approx. 45 mins.

Friday 11th 2022: Chest Workout @ 2.00pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 15 reps - Ronnie: 80kg x 15 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps - Ronnie: 70kg x 15 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 100kg x 9 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.

The workout lasted approx. 45 min.

Saturday 5th March 2022: Lower Body workout @ 2.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 16th March 2022: Back workout @ 12.30pm in my Home Gym.

Light/medium Weight - more reps.

1. Bent-over Machine row x 90kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 100kg x 3 sets x 20 reps.
3. Standing Machine Pull-up x 33kg 3 sets x 20 reps
4. Bent-over-Bench Row x 40kg x 3 sets x 15 reps.
5. Seated Machine Row x 59kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets

approx. 45 mins.

Friday 18th March 2022: Chest Workout @ 3.00pm in my Home Gym.

Light/Medium weight: 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 80kg x 20 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 25 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets.

The workout lasted approx. 45 min.

Saturday 19th March 2022: Shoulder & Trap Workout @ 9.30am 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 80kg x 3 sets x 15 reps.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 40kg EZ Bar x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - then...no rest...D.bell side lateral raise x 13kg x 12 reps x 3 sets.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Wednesday 23rd March 2022: Lower Body workout @ 6.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 16 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 16 reps....x 4 sets....Ronnie 15 reps of each.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.....Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.....Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie same reps but 60kg.

approx. 45 mins.

Thursday 24th March 2022: Back & Bicep workout @ 6.30pm in my Home Gym.

Super-sets: Light/medium Weight - more reps.

1. Bent-over Machine row x 70kg x 3 sets x 20 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 15 reps x 3 sets of each...Ron 15 & 15 reps.
2. Seated Machine Pull-down x 90kg x 3 sets x 15 reps......then, no rest....Standing bicep curl x 11kg d.bells x 20 reps...Ron same.
3. Bent-over-Bench Row x 35kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 20 reps...Ron same.
5. Seated Machine Row x 59kg x 15 reps x 3 sets....Ron same.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron same.

approx. 45 mins.

Monday 28th March 2022: Chest, Shoulder & Trap Workout @ 9.30am in my Home Gym.

Super-sets.....Medium weight but slightly more reps...

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps......then, no rest.... Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets - Ron: 80kg x 12 & 30kg x 12.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 15 reps....then, no rest....Seated D. bell shoulder press x 15kg D. bells x 15 reps x 3 sets - Ron 70k x 12 & same weight as Adam, but 12,10,8 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D. bells x 15 reps....then, no rest....Shoulder Press Machine x 60kg x 3 sets x 12 reps....Ron: 12,10,10 reps x 40kg x 8 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps....then, no rest....Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 10 reps - then...no rest...D. bell side lateral raise x 11kg x 8 reps x 3 sets - Ron same weight, however 10kg front plate raise & 5kg side raise x 10x10x10 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets....then, no rest....Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 55 mins.

Wednesday 30th March 2022: Lower Body workout @ 10.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps....x 4 sets.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 1st April 2022: Back & Bicep workout @ 2.30pm in my Home Gym.

Super-sets: Light/medium Weight - more reps.

1. Bent-over Machine row x 70kg x 3 sets x 15 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 15 reps x 3 sets of each.
2. Seated Machine Pull-down x 90kg x 3 sets x 15 reps......then, no rest....Standing bicep curl x 11kg d.bells x 20 reps.
3. Bent-over-Bench Row x 35kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 20 reps.
5. Seated Machine Row x 59kg x 15 reps x 3 sets....& Bicep curls x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.