My journey to perfection!?!

Wednesday 1st February 2023 @ 6.30pm in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 20,15,15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Thursday 2nd January 2023: Shoulder & Trap Workout @ 3.45pm in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80 kg x 3 sets x 15 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 30kg x 15 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 80kg x 3 sets x 15 reps.

The workout lasted approx. 50 mins.

Sunday 5th January 2023: Chest Workout @ 10.30am in my Home Gym.

Heavy...

1. Olympic Bench Press x 95kg x 12,12,10 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 reps x 3 sets.

The workout lasted approx. 50 mins.

Monday 6th February 2023: Lower Body workout @ 3.00pm 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 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight+16kg Kettle-bell calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 50kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins

Wednesday 8th February 2023 - Back Workout @ 6.15pm in my Home Gym.

Heavy weight with less reps..

1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,12,10 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 11 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12,11,10 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.

approx. 50 mins.

Friday 10th February 2023: Shoulder & Trap Workout @ 3.15pm in my Home Gym.

Medium/Heavy weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 110 kg x 3 sets x 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Saturday 11th February: Arm workout @ 1.30pm in my Home Gym.

1. 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.
2. Two-hand standing machine bicep curl x 3 sets x 33kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 15 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. 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.
5. 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 12th February 2023: Lower Body workout @ 1.30pm 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 3 sets.
3. Seated one-leg Press x 59 kg x 10 reps per leg x 3 sets...then, no rest...Standing body-weight+16kg Kettle-bell calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 50kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

approx. 60 mins.

Wednesday 15th February 2023: Chest Workout @ 10.15am in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 20,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Friday 17th February 2023 @ 2.00pm in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 20,20,15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 16 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Saturday 18th February 2023: Shoulder & Trap Workout @ 11.45am in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80 kg x 3 sets x 15 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 30kg x 15 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 15kg x 15 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 15 reps.

The workout lasted approx. 50 mins.

Sunday 19th February 2023: Lower Body workout @ 2.00pm 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 3 sets.
3. Seated one-leg Press x 59 kg x 10 reps per leg x 3 sets...then, no rest...Standing body-weight+16kg Kettle-bell calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 50kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 2 sets.

approx. 60 mins.

Tuesday 22nd February: Arm workout @ 2.30pm in my Home Gym.

1. 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.
2. Two-hand standing machine bicep curl x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 15 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
4. 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.
5. 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.

Wednesday 22nd February 2023: Chest Workout @ 3.45pm in my Home Gym.

Heavy...

1. Olympic Bench Press x 95kg x 12,12,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 reps x 3 sets.

The workout lasted approx. 50 mins.

Saturday 25th February 2023 - Back Workout @ 10.3am in my Home Gym.

Heavy weight with less reps..

1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,12,12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm.
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12,11,10 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Lat straight-arm push-downs x 12 reps x 25kg x 3 sets.

approx. 50 mins.

Sunday 26th February 2023: Lower Body workout @ 12.30pm 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 3 sets.
3. Seated one-leg Press x 59 kg x 12 reps per leg x 3 sets...then, no rest...Standing body-weight+16kg Kettle-bell calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Walking Lunges (1no. 10kg weight plate in each hand) x 12 reps/lunges.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 2 sets.

approx. 60 mins.

Tuesday 28th February 2023: Shoulder & Trap Workout @ 2.30pm in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 40kg x 12,10,8 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 15kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 15 reps.

The workout lasted approx. 50 mins.

Wednesday 1st March 2023: Chest Workout @ 10.00am in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 20,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Friday 3rd March 2023 @ 1.45
pm in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 20,20,15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 16 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Monday 6th March 2023: Arm workout @ 6.30pm in my Home Gym.

1. 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.
2. Two-hand standing machine bicep curl x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 15 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
4. 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.
5. 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.

Wednesday 8th March 2023: Chest Workout @ 10.00am in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 20,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Friday 10th March 2023 @ 12.45pm in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 20,20,20 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 16 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 15 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Monday 13th March 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 85kg x 3 sets x 15 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 40kg x 12,10,8 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 15kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 15 reps.

The workout lasted approx. 50 mins.

Tuesday 14th March 2023: Chest Workout @ 2.15pm in my Home Gym.

Medium...

1. Olympic Bench Press x 80kg x 20,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Sunday 19th March 2023 @ 10.00am in my Home Gym.

Medium weight with more reps..

1. Bent-over Olympic-bar row x 60kg x 3 sets x 20,20,20 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 17
reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 15 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Monday 20th March 2023: Chest Workout @ 6.15pm in my Home Gym.

Medium/Heavy...

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 50kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Wednesday 22nd March 2023: Shoulder & Trap Workout @ 1.3`0pm in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 15kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 15 reps.

The workout lasted approx. 50 mins.

Thursday 23rd March 2023: Arm workout @ 6.00pm in my Home Gym.

1. 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.
2. Two-hand standing machine bicep curl x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 17.5,15,12.5kg x 3 sets x 20 reps.
5. 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.

Saturday 25th March 2023 @ 1.30pm in my Home Gym.

Medium/Heavy weight & reps..

1. Bent-over Olympic-bar row x 70kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 26kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 33kg x 12 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Monday 27th March 2023: Chest Workout @ 6.15pm in my Home Gym.

Medium/Heavy...

1. Olympic Bench Press x 80kg x 20,15,12 reps x 3 sets.....Ron: 50kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.....Ron: 70kg x 12 reps.
3. 30 degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.....Ron: 15kg x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.....Ron: 25kg & 18kg.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.....Ron:67kg.

The workout lasted approx. 50 mins.