My journey to perfection!?!

Saturday 14th September 2019: Back & Trap workout @ 8.30am in my Home Gym.

1 Seated pull x 3 sets x 75kg x 12 reps x 3 sets.
2. Seated Machine Row x 100kg x 12 reps x 3 sets.
3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
4. Kneeling Machine Pull-down x 75kg x 12,12,12 reps x 3 sets.
5. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.

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

Monday 16th September 2019: Shoulder Workout @ 9.30am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 12 reps.
4. 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.
5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 40 mins.

Tuesday 17th September 2019: Leg Workout @ 9.30am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 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 40kg - Standing Calf Raise x 60 kg x 3 sets x 15 reps.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg (only managed one-set today).

The workout lasted approx. 40 mins.

Friday 20th September 2019: Chest Workout @ 9.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12,12,10 reps.
2. Flat D.B. Press x 3 sets 35kg D.Bells x 12,12,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 25kg 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.

Saturday 21st September 2019: Back & Trap workout @ 9.30am in my Home Gym.

1 Seated pull x 3 sets x 75kg x 15,15,12 reps x 3 sets.
2. Seated Machine Row x 100kg x 12 reps x 3 sets.
3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
4. Kneeling Machine Pull-down x 75kg x 12,12,12 reps x 3 sets.
5. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.

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

Tuesday 24th September 2019: Shoulder Workout @ 9.30am in my Home Gym.

1. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 12 reps (Full Range).
2. Shoulder Press Machine x 80kg 12 reps x 3 sets.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.

The workout lasted approx. 40 mins.

Thursday 25th September 2019: Leg Workout @ 9.15am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 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 40kg - Standing Calf Raise x 65 kg x 3 sets x 15 reps.
Machine Squat x 3 sets x 12 reps x 60kg.

The workout lasted approx. 40 mins.

Saturday 28th September 2019: Chest Workout @ 10.00am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 30 degree Incline Bench Press x 3 sets x 80kg x 12 reps.
4. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 12 reps.
5. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 55 min.

Sunday 29th September 2019: Back & Trap workout @ 11.30am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Bent-over Machine row x 80kg x 3 sets x 15 reps - increase next week.
3. Seated Machine Lat Pull-down x 80kg x 3 sets x 15 reps - increase next week.
4. Seated Machine Row x 100kg x 12 reps x 3 sets - Reduce to 85kg next week to improve form.
5. Standing Machine Pull x 33kg 3 sets x 12 reps - increse next week.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

Tuesday 1st October 2019: Leg Workout @ 8.30am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 17 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 40kg - Standing Machine Calf Raise x 65 kg x 3 sets x 15 reps.
Machine Squat x 4 sets x 12 reps x 65kg.

The workout lasted approx. 40 mins.

Wednesday 2nd October 2019: Shoulder Workout @ 9.30am in my Home Gym.

1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12,10,8,8 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.

The workout lasted approx. 40 mins.

Saturday 5th October 2019: Chest Workout @ 12.15pm in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 30 degree Incline Bench Press x 3 sets x 85kg x 12 reps - go up to 90kg next week.
4. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 12 reps - go up to 90kg next week.
5. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 55 min.

Sunday 6th October 2019: Back & Trap workout @ 11.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 90kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 12 reps - increse next week.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

Wednesday 9th October 2019: Leg Workout @ 8.30am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x sets x 17 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 40kg - Standing Machine Calf Raise x 65 kg x 3 sets x 15 reps.
Machine Squat x 4 sets x 12 reps x 65kg.

The workout lasted approx. 40 mins.

Thursday 10th October 2019: Shoulder Workout @ 9.30am in my Home Gym.

1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.

The workout lasted approx. 40 mins.

Sunday 13th October 2019: Back & Trap workout @ 2.00pm in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 90kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 14 reps - increse next week.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

Tuesday 15th October 2019: Chest Workout @ 9.15am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 55 min.

Saturday 19th October 2019: Back & Trap workout @ 11.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 30kg x 14 reps x 3 sets.
2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 95kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 14 reps.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

Tuesday 22nd October 2019: Chest Workout @ 9.15am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 55 min.

Thursday 24th October 2019: Leg Workout @ 9.00am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 4 sets x 15 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 70 kg x 3 sets x 12 reps.
Machine Squat x 4 sets x 12 reps x 70kg.

The workout lasted approx. 40 mins.

Friday 25th October 2019: Shoulder Workout @ 9.00am in my Home Gym.

1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.

The workout lasted approx. 40 mins.

Sunday 27th October 2019: Back & Trap workout @ 10.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
3. Seated Machine Lat Pull-down x 100kg x 3 sets x 15 reps.
4. Seated Machine Row x 85kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 14 reps.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

Tuesday 29th October 2019: Chest Workout @ 8.45am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

Thursday 31st October 2019: Leg Workout @ 9.00am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 4 sets x 16 reps x 100kg - Machine Calf Press x 3 sets x 16 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 70 kg x 3 sets x 15 reps.
Machine Squat x 4 sets x 12 reps x 70kg.

The workout lasted approx. 40 mins.

Saturday 2nd November 2019: Shoulder Workout @ 10.00am in my Home Gym.

1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.

The workout lasted approx. 40 mins.

Tuesday 5th November 2019: Chest Workout @ 9.30am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps - switch to Marcy Machine next week & up weight.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15,15,12 reps - 95kg next week.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

Friday 8th November 2019: Back & Bicep workout @ 7.30am in my Home Gym.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 100kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Standing Machine Pull x 42kg 3 sets x 16 reps.
5. Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
6. 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.


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

Sunday 10th November 2019: Shoulder Workout @ 11.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

Friday 22nd November 2019: Chest Workout @ 9.30am in my Home Gym.

1. March Machine Flat Bench Press x 3 sets x 95kg x 12 reps - up weight to 100kg next week.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

Sunday 24th November 2019: Back & Bicep workout @ 10.30am in my Home Gym.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 105kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 16 reps.
6. Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
7. 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.

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