My journey to perfection!?!

Monday 22nd April 2019: Arm workout @ 11.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Wednesday 24th April 2019: Shoulder Workout @ 3.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Friday 26th April 2019: Back & Trap workout @ 1.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Sunday 28th April 2019: Chest Workout 10.00am in my Home Gym.

a little lighter again today, but with a few more reps.....

1. Smith Machine Flat Bench Press 3 sets x 90kg x 18,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,14,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,14,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Monday 7th May 2019: Chest Workout 1.30pm in my Home Gym.

Took a week off due to work commitments so fully rested & ready to go...

1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,14,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,15,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 18 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Thursday 9th May 2019: Back & Trap workout @ 1.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Tuesday 14th May 2019: Chest Workout 9.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 95kg x 15,12,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,15,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,14,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 15th May 2019: Shoulder Workout @ 9.00am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Friday 17th May 2019: Back & Trap workout @ 12.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 14,12,12 reps.
2. Seated pull x 3 sets x 80kg x 12,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Monday 20th May 2019: Chest Workout 12.30pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 22nd May 2019: Arm workout @ 9.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 25th May 2019: Shoulder Workout @ 2.30pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Sunday 26th May 2019: Back & Trap workout @ 11.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 15,12,12 reps.
2. Seated pull x 3 sets x 80kg x 15,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 10 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Wednesday 29th May 2019: Chest Workout 9.30am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Friday 31st May 2019: Arm workout @ 10.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Sunday 2nd June 2019: Shoulder Workout @ 10.00am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Tuesday 4th June 2019: Back & Trap workout @ 9.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 15,12,12 reps.
2. Seated pull x 3 sets x 80kg x 12,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Wednesday 5th June 2019: Leg Workout @ 9.00am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 20 reps x 75kg - Machine Calf Press x 3 sets x 20 reps x 75kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 15 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 60kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 40kg.

The workout lasted approx. 45 mins.

Saturday 8th June 2019: Chest Workout 10.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Monday 10th June 2019: Arm workout @ 10.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Tuesday 11th June 2019: Leg Workout @ 8.45am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 20 reps x 75kg - Machine Calf Press x 3 sets x 20 reps x 75kg (Increase weight next week).
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 15 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 60kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 40kg.

The workout lasted approx. 45 mins.

Thursday 13th June 2019: Shoulder Workout @ 4.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Saturday 15th June 2019: Back & Trap workout @ 10.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Monday 17th June 2019: Chest Workout 9.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 105kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 18th June 2019: Leg Workout @ 1.30am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 20 reps x 85kg - Machine Calf Press x 3 sets x 20 reps x 85kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 15 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 60kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 45kg.

The workout lasted approx. 45 mins.

Thursday 20th June 2019: Arm workout @ 8.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
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.
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 4 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 22nd June 2019: Shoulder Workout @ 10.45am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Sunday 23rd June 2019: Back & Trap workout @ 11.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,12,12 reps.
2. Seated pull x 3 sets x 80kg x 15,12,12 reps x 3 sets.
3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

Good Stuff!...........approx. 50 mins.

Tuesday 25th June 2019: Chest Workout 11.00am in my Home Gym.

a little light today but more reps.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 20,15,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

Thursday 27th June 2019: Arm workout @ 9.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
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.
One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
Seated Bicep-curl x 45kg x 12 reps x 3 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.