My journey to perfection!?!

Tuesday 6th January 2018: @ 3.30pm in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 50kg x 15 reps.....no rest....SDCR X 3 sets x 27kg per D.Bell x 20 reps
4. LLC x 3 sets x 25kg x 12,12,12 reps......no rest....STCR X 3 sets x 70kg D.Bells x 20 reps.
5. SFS x 3 sets 55kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

Wednesday 7th February 2017: Chest Workout @ 1.30pm in my Home Gym.

1. Smith Machine Flat Bench Press x 110kg x 12,12,10 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.

The workout lasted approx. 50 min.

Saturday 10th February 2017: Back workout @ 11.00am in my Home Gym.

1. Wide grip pull-ups x 14,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 15,12,12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Sunday 11th February 2018: Shoulder & Trap Workout @ 11.45am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 75kg x 12,10,10 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
3. D.B. Shoulder Press x 3 sets 30kg D.Bells x 12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.

Tuesday 13th February 2018: @ 2.00pm in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 55kg x 15 reps.....no rest....SDCR X 3 sets x 27kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 12,10,8 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 60kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

Thursday 15th February 2017: Chest Workout @ 2.15pm in my Home Gym.

1. Smith Machine Flat Bench Press x 110kg x 12,12,10 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,10 reps.

The workout lasted approx. 50 min.

Friday 16th February 2017: Back workout @ 2.00pm in my Home Gym.

1. Wide grip pull-ups x 14,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Tuesday 20th February 2017: Chest Workout @ 1.15pm in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 12,10,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,10 reps.

The workout lasted approx. 50 min.

Wednesday 21st February 2018: @ 1.45pm in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 55kg x 15 reps.....no rest....SDCR X 3 sets x 30kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 10,10,8 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 65kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

Saturday 24th February 2018: Shoulder & Trap Workout @ 11.00am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 75kg x 12,12,11 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
3. D.B. Shoulder Press x 3 sets 30kg D.Bells x 15,15,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.

Tuesday 27th February 2017: Back workout @ 2.00pm in my Home Gym.

1. Wide grip pull-ups x 15,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 10,8,6 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Sunday 4th March 2017: Chest Workout @ 11.45am in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 10,12,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 min.

Tuesday 6th March 2017: Back workout @ 9.30pm in my Home Gym.

1. Wide grip pull-ups x 15,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 11,9,8 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 75kg x 12,10,8 reps.

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

[QUOTE=Stimac1976;1545644861]Tuesday 6th March [B]2017[/B]: Back workout @ 9.30pm in my Home Gym.

1. Wide grip pull-ups x 15,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 11,9,8 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 75kg x 12,10,8 reps.

Good Stuff!...........approx. 45 mins.[/QUOTE]

It's 2018 brah :-)

[QUOTE=philgriffiths;1545646061]It's 2018 brah :-)[/QUOTE]

Jesus! How did I miss that haha - Thanks lol.

Thursday 8th March 2018: @ 9.45am in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 55kg x 15 reps.....no rest....SDCR X 3 sets x 30kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 12,12,10 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 70kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

Saturday 10th March 2018: Shoulder & Trap Workout @ 10.15am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 75kg x 12,12,12 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,10 reps.
3. D.B. Shoulder Press x 3 sets 32kg D.Bells x 12,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 95kg x 12 reps.

The workout lasted approx. 45 mins.

Saturday 17th March 2018: Chest Workout @ 10.30am in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 10,10,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,10,12 reps.
5. Super-set Finish: Machine Machine Pek-Dex x 100kg x 12 reps.....without rest.....Machine Fly x 33kg x 12 reps.

The workout lasted approx. 60 min.

Monday 19th March 2018: Back workout @ 3.00pm in my Home Gym.

1. Wide grip pull-ups x 15,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,8 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 75kg x 12,10,8 reps.

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

Thursday 22nd March 2018: Shoulder & Trap Workout @ 11.00am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 70kg x 15 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,10 reps.
3. D.B. Shoulder Press x 3 sets 32kg D.Bells x 12,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 95kg x 12 reps.

The workout lasted approx. 45 mins.

Friday 23rd March 2018: @ 9.15am in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 55kg x 15 reps.....no rest....SDCR X 3 sets x 32kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 12,12,12 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 70kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

Wednesday 28th March 2018: Chest Workout @ 10.45am in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,12,8 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 12,12,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
5. Super-set Finish: Machine Machine Pek-Dex x 100kg x 12 reps.....without rest.....Machine Fly x 33kg x 12 reps.

The workout lasted approx. 60 min.

Thursday 29th March 2018: Back workout @ 2.30pm in my Home Gym.

1. Wide grip pull-ups x 16,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 12,11,10 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 75kg x 12,10,10 reps.

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

Saturday 31st March 2018: Arm workout @ 11.00am 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 16 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 3rd April 2018: Shoulder & Trap Workout @ 5.15pm in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 70kg x 15 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
3. D.B. Shoulder Press x 3 sets 32kg D.Bells x 12,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 95kg x 12 reps.

The workout lasted approx. 45 mins.

Friday 6th April 2018: Back workout @ 2.00pm in my Home Gym.

1. Wide grip pull-ups x 18,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 75kg x 12,12,20 reps.

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

Saturday 7th April 2018: Chest Workout @ 10.45am in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,12,10 reps.
2. Flat D.B. Press x 3 sets 39kg D.Bells x 12,10,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 12,8,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 20 reps.

The workout lasted approx. 60 min.

Tuesday 10th April 2018: @ 4.00pm in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 55kg x 15 reps.....no rest....SDCR X 3 sets x 32kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 12,12,12 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 70kg x 12,10,12 reps.

The workout lasted approx. 45 mins.

Friday 13th April 2018: Arm workout @ 2.00pm 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 16 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.

Monday 16th April 2018: Chest Workout @ 4.00pm in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,12,10 reps.
2. Flat D.B. Press x 3 sets 39kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 10,10,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 20 reps.

The workout lasted approx. 50 min.

Tuesday 17th April 2018: Arm workout @ 3.00pm 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 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 16 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.

Friday 20th April 2018: Back workout @ 2.00pm in my Home Gym.

1. Wide grip pull-ups x 16,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 75kg x 12,12,12 reps.

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

Tuesday 24th April 2018: Chest Workout @ 5.15pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 16,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,15,15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 18,15,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 15 reps.

The workout lasted approx. 50 min.

Friday 27th April 2018: Back workout @ 2.45pm in my Home Gym.

Workout B - Slightly Lighter.

1. Wide grip pull-ups x 16,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 15 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 15 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 15 reps.
5. To finish - Seated pull x 3 sets x 55kg x 15 reps.

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

Monday 30th April 2018: Chest Workout @ 5.15pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,15,15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 16,14,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 15 reps.

The workout lasted approx. 50 min.

Friday 4th May 2018: Arm workout @ 1.30pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 20 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 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm 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.

Saturday 5th May 2018: Back & Trap workout @ 10.15am in my Home Gym.

Workout B - Slightly Lighter.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 15 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 15 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
6. To finish - Seated pull x 3 sets x 55kg x 15 reps.

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

Thursday 10th May 2018: Chest & Shoulder Workout @ 5.00pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 20,12,10 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,13,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 17,14,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 14,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 20,15,15 reps.

The workout lasted approx. 50 min.

Saturday 12th May 2018: Back & Trap workout @ 10.15am in my Home Gym.

Workout B - Slightly Lighter.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 15 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 15 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
5. Seated Machine ROWS: 3 sets x 75kg x 15 reps.
6. To finish - Seated pull x 3 sets x 60kg x 15 reps.

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

Thursday 17th May 2018: Chest & Shoulder Workout @ 4.30pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 20,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,15,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 18,15,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 20,15,15 reps.

The workout lasted approx. 50 min.

Saturday 19th May 2018: Back & Trap workout @ 10.00am in my Home Gym.

Workout B - Slightly Lighter.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 13,13,13 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 16 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 15 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 15 reps.
5. Seated Machine ROWS: 3 sets x 75kg x 15 reps.
6. To finish - Seated pull x 3 sets x 60kg x 15 reps.

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

Tuesday 22nd May 2018: Arm workout @ 4.15pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 16 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm 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.

Thursday 24th May 2018: Chest & Shoulder Workout @ 9.00am in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 20,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 16,16,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 20,15,15 reps.

The workout lasted approx. 50 min.

Friday 1st June 2018: Chest & Shoulder Workout @ 10.30am in my Home Gym.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press x 110kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Deck x 100kg x 15,15,15 reps.

The workout lasted approx. 50 min.

Saturday 2nd June 2018: Back & Trap workout @ 11.45am in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 15 reps.
5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
6. To finish - Seated pull x 3 sets x 70kg x 15 reps.

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

Friday 8th June 2018: Chest & Shoulder Workout @ 12.30pm in my Home Gym.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press x 110kg x 13,11,9 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 14,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,10 reps.
5. Machine Machine Pek-Deck x 100kg x 15,15,15 reps.

The workout lasted approx. 50 min.

Saturday 9th June 2018: Back & Trap workout @ 10.45am in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
6. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Tuesday 12th June 2018: Arm workout @ 4.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 16 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 16 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm 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.

Friday 15th June 2018: Chest & Shoulder Workout @ 12.30pm in my Home Gym.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press x 110kg x 14,12,9 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 14,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,10 reps.
5. Machine Machine Pek-Deck x 100kg x 17,17,17 reps.

The workout lasted approx. 50 min.

Tuesday 19th June 2018: Arm workout @ 10.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 16 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 16 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm 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.