My journey to perfection!?!

Tuesday 21st May 2024: Back Workout @ 3.15

pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 130kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Friday 24th May 2024: Shoulder & Trap Workout @ 1.15pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Monday 27th May 2024: Chest Workout @ 11.15pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 95kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Tuesday 28th May 2024: Back Workout @ 6.00pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Friday 31st May 2024: Arm workout @ 1.00pm in my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 57kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 57kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 10kg D.Bells x 20/15/12 reps per arm....then, no rest....Dual Hammer curls x 10kg D.Bell per arm x 20/15/12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.

approx. 45 mins.

Monday 3rd June 2024: Lower Body workout @ 5.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 67kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 75`kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.

approx. 55 mins.

Tuesday 4th June 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Friday 7th June 2024: Chest Workout @ 1.30pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 80kg x 15 reps x 3 sets.
2. Machine decline Bench Press x 95kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Monday 10th June 2024: Back Workout @ 6.00pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 15 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Tuesday 11th June 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 45kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Friday 14th June 2024: Chest Workout @ 2.15pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 95kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Tuesday 18th June 2024: Arm workout @ 6.00pm in my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 57kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 57kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 10kg D.Bells x 20/15/12 reps per arm....then, no rest....Dual Hammer curls x 10kg D.Bell per arm x 20/15/12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.

approx. 45 mins.

Wednesday 19th June 2024: Shoulder & Trap Workout @ 2.30pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 45kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Friday 21st June 2024: Chest Workout @ 1.45pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 100kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Saturday 21st June 2024: Back Workout @ 2.00pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 15 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Tuesday 25th June 2024: Arm workout @ 3.30pm in my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 57kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 57kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 12.5kg D.Bells x 12 reps per arm....then, no rest....Hammer curls x 12.5kg D.Bell per arm x 12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.

approx. 45 mins.

Wednesday 26th June 2024: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 51kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Saturday 29th June 2024: Chest Workout @ 10.00am in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 100kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Tuesaday 2nd July 2024: Back Workout @ 5.45pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/11/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 15 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Wednesday 3rd July 2024: Arm workout @ 4.30pin my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 57kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 12.5kg D.Bells x 12 reps per arm....then, no rest....Hammer curls x 12.5kg D.Bell per arm x 12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.

approx. 45 mins.

Wednesday 4th 2024: Chest Workout @ 6.30pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 100kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Wednesday 12th July 2024: Chest Workout @ 1.00pm in my Home Gym.

Been on holiday for a week...back to it!

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 105kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Saturday 13th July 2024: Back Workout @ 11.30am in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 15 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Tuesday 16th July 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 58kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Thursday 18th July 2024: Lower Body workout @ 7.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 59kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 67kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 75`kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.

approx. 55 mins.

Friday 19th July 2024: Chest Workout @ 1.30pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 105kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Monday 22nd July 2024: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 58kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 12.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Tuesday 23rd July 2024: Lower Body workout @ 2.45pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 15 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 75`kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.

approx. 55 mins.

Wednesday 24th July 2024: Back Workout @ 6.30pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Monday 29th July 2024: Shoulder & Trap Workout @ 6.45pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 58kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 45kg x 12/10/8 reps x 3 sets.
5. Incline reverse DB Flyes x 12.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Tuesday 30th July 2024: Arm workout @ 2.30pin my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 57kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 12.5kg D.Bells x 12 reps per arm....then, no rest....Hammer curls x 12.5kg D.Bell per arm x 12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.

approx. 45 mins.

Wednesday 31st July 2024: Lower Body workout @ 6.15pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 15 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 160kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 80kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.

approx. 55 mins.

Friday 2nd August 2024: Back Workout @ 2.00pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Saturday 3rd August 2024: Chest Workout @ 10.30m in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 105kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 `reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Tuesday 6th August 2024: Shoulder & Trap Workout @ 3.30pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 58kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 45kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 12.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Thursday 8th August 2024: Back Workout @ 6.15pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Saturday 10th August 2024: Chest Workout @ 11.30m in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 110kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 `reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

Monday 12th August 2024: Lower Body workout @ 3.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100kg x 12 reps.....then, no rest......Seated Calf Raise Press x 100kg x 20 reps X 3 sets..
3. Seated Leg Extension x 67kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 160kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 80kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.

approx. 55 mins.

Tuesday 13th August 2024: Arm workout @ 2.30pin my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 20 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 12.5kg D.Bells x 12 reps per arm....then, no rest....Hammer curls x 12.5kg D.Bell per arm x 12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.

approx. 45 mins.

Thursday 15th August 2024: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 58kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x set
3. Seated DB Shoulder Press x 27.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 45kg x 12/10/8 reps x 3 sets.
5. Incline reverse DB Flyes x 12.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Friday 16th August 2024: Back Workout @ 2.30pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

Monday 19th August 2024: Chest Workout @ 6.15pm in my Home Gym.

Medium/Heavy`ish weight workout.

1. Flat Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 110kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bell

s x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 50kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.

The workout lasted approx. 55 mins.

Thursday 22nd August 2024: Shoulder & Trap Workout @ 6.45pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row Cable Machine x 3 sets x 57kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 105kg x 12 reps x set
3. Seated DB Shoulder Press x 27.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 50kg x 10/8/6 reps x 3 sets.
5. Incline reverse DB Flyes x 12.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.

The workout lasted approx. 55 mins.

Sunday 25th August 2024: Back Workout @ 10.00am in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.