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Thursday 4th August 2022: Back workout @ 10.30am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets.
approx. 50 mins.
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Saturday 6th August 2022: Chest Workout @ 1.45pm in my Home Gym.
Heavy`ish....
1. Olympic Bench Press x 100kg x 12,10,8 reps.
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 12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps.
The workout lasted approx. 60 min.
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Sunday 7th August 2022: Arm workout @ 10.30am 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. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 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.
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Wednesday 10th August 2022: Shoulder, Trap & Back Workout @ 6.15am 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 100kg x 3 sets x 12 reps.
3. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
4. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
5. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.
6. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm...Ron: 20kg x 3, then same.
7. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 60 mins.
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Saturday 13th August 2022: Chest Workout @ 10.45Am in my Home Gym.
Heavy`ish....
1. Olympic Bench Press x 90kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps.
The workout lasted approx. 60 min.
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Sunday 14th August 2022: Arm workout @ 10.30am 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. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 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.
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Return to the gym after 2 week holiday in Florida.
Wednesday 31st August 2022: Chest Workout @ 2.30pm in my Home Gym.
Heavy`ish....
1. Olympic Flat Bench Press x 90kg x 12 reps.
2. Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
4. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
5. Super-Set: DB Incline Chest Flyes x 15kg x 12 reps, then, no rest...Body weight Press-ups x 12 reps x 3 sets..
The workout lasted approx. 60 min.
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Saturday 3rd September 2022: Back workout @ 12.30am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 65kg x 4 sets x 15 reps.
2. Seated Machine Pull-down x 130kg x 4 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 4 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 4 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets.
approx. 50 mins.
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Sunday 4th September 2022: Shoulder & Trap Workout @ 12.15pm 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 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 110kg x 3 sets x 15 reps.
The workout lasted approx. 50 mins.
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Saturday 10th September 2022: Back workout @ 10.30am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg 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. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets.
approx. 50 mins.
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Sunday 11th September 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 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.
4. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 20kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. x 80kg x 12 reps x 3 sets.
approx. 45 mins.
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Friday 16th September 2022: Arm workout @ 1.30pm 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. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 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.
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Saturday 17th September 2022: Back workout @ 1.00pm in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg 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. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Monday 19th September 2022: Lower Body workout @ 10.45am 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 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.
4. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 20kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
approx. 45 mins.
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Tuesday 20th September 2022: Chest Workout @ 6.15pm in my Home Gym.
Heavy`ish....
1. Olympic Bench Press x 80kg 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 25kg D. Bells x 12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets
5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps x 3 sets.
The workout lasted approx. 45 min.
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Saturday 24th September 2022: Shoulder & Trap Workout @ 12.45pm 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.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 11kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.
The workout lasted approx. 50 mins.
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Sunday 25th September 2022: Back workout @ 11.00am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Monday 26th September 2022: Lower Body workout @ 6.45pm 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 42 kg x 15 reps per leg x 3 sets.
4. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 20kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Lunges x 20kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 sets.
approx. 45 mins.
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Tuesday 27th September 2022: Chest Workout @ 7.00pm in my Home Gym.
Heavy`ish....
1. Olympic Bench Press x 90kg x 12,10,8 reps x 3 sets....Ron: 70kg x 12,10,10 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps....Ron: 90kg x 12,12,8 reps.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg DBs x 10,8,8 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets....Ron: 33kg x 8...then...8 x 15kg DB flyes.
5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps x 3 sets....Ron: Same.
The workout lasted approx. 50 mins.
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Saturday 1st October 2022: Shoulder & Trap Workout @ 8.30pm 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.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 11kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.
The workout lasted approx. 50 mins.
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Sunday 2nd October 2022: Back workout @ 10.45am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Monday 3rd October 2022: Lower Body workout @ 7.00pm 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 3 sets.
3. Seated one-leg Press x 50 kg x 12 reps per leg x 3 sets.
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 20kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Lunges x 20kg additional weight x 20 steps.....Standing body-weight calf raises x 20 reps x 2 sets.
approx. 45 mins.
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Wednesday 5th 2022: Chest Workout @ 7.00pm in my Home Gym.
Heavy....
1. Olympic Bench Press x 95kg x 12,10,8 reps x 3 sets....Ron: 70kg x 12,10,10 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 10kg x 10,10,8 reps.
3. 30 degree Incline D .Bell Press x 3 sets 35kg D. Bells x 12,10,8 reps....Ron: 25kg DBs x 12,10,8 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets....Ron: 33kg x 8...then...8 x 15kg DB flyes.
5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps x 3 sets....Ron: Same.
The workout lasted approx. 50 mins.
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Wednesday12th October 2022: Chest Workout @ 6.30pm 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 25kg D. Bells x 12 reps.
4. Super-Set: Machine Chest Flyes x 50kg x 12 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.
The workout lasted approx. 50 mins.
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Thursday 13th October 2022: Shoulder & Trap Workout @ 7.15pm in my Home Gym.
Medium/heavy weight....
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 50 mins.
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Saturday 15th October 2022: Back workout @ 8.45am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Monday 17th October 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 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 12 reps per leg x 3 sets...then, no rest...Standing body-weight 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 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.
approx. 45 mins.
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Tuesday 18th October 2022: 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. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 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.
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Sunday 23rd October 2022: Chest Workout @ 12.00pm 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 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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Monday 24th October 2022: Lower Body workout @ 7.00pm 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 12 reps per leg x 3 sets...then, no rest...Standing body-weight 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 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.
approx. 45 mins.
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Wednesday 25th October 2022: Back workout @ 3.30pm in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Saturday 29th October 2022: Shoulder & Trap Workout @ 11.00am in my Home Gym.
Medium/heavy weight....
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.
The workout lasted approx. 50 mins.
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Monday 31st October 2022: Lower Body workout @ 3.45pm 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 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 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.
approx. 45 mins.
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Tuesday 1st November 2022: Chest Workout @ 6.30pm 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 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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Thursday 3rd November 2022: Back workout @ 3.30pm in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Tuesday 8th November 2022: Lower Body workout @ 4.00pm 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 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 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.
approx. 45 mins.
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Wednesday 9th November 2022: Chest Workout @ 4.00pm 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 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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the worst part is a proper diet. I start my training last week and I'm loosing 2- 2.5 kg per week, but I have to starve to keep loosing weight, if I eat bread , pasta or potatos 3 times a day The weight is on the same level. I tried to eat 5 times a day but I cannot fo that. its hard
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[QUOTE=body60192;1671057683]the worst part is a proper diet. I start my training last week and I'm loosing 2- 2.5 kg per week, but I have to starve to keep loosing weight, if I eat bread , pasta or potatos 3 times a day The weight is on the same level. I tried to eat 5 times a day but I cannot fo that. its hard[/QUOTE]
I glad you have started your journey. May I recommend `the slow carb diet`. Please google this. I have followed this regime for some time and can confirm that it is cheap, very effective and provides energy throughout the day. There is no portion measuring and you can eat only 3 meals per day, and I may say unlimited amounts. Give a look and let me know your thought my friend. All the best!
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Wednesday 16th November 2022: Chest Workout @ 1.30pm 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 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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Thursday 24th November 2022: Chest Workout @ 3.00pm 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 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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Sunday 27th November 2022: Back workout @ 9.30am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 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 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Wednesday 30th November 2022: Lower Body workout @ 4.00pm 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 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 25kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 set.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.
approx. 60 mins.
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Thursday 1st December 2022: Chest Workout @ 2.30pm 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 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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Saturday 3rd December 2022: Back workout @ 10.00 am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 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 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.
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Tuesday 6th December 2022: Shoulder & Trap Workout @ 8.15am in my Home Gym.
Medium weight....
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 45 mins.
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Friday 9th December 2022: Chest Workout @ 2.30pm 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 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
The workout lasted approx. 50 mins.
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Monday 12th December 2022: Back workout @ 9.30am am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 27.5kg 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 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 76kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.
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Tuesday 13th December 2022: Shoulder & Trap Workout @ 1.00pam in my Home Gym.
Medium weight....
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. 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.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 45 mins.
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Friday 16th December 2022: Chest Workout @ 2.30pm 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 42kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
The workout lasted approx. 50 mins.