My journey to perfection!?!

Monday 14th December 2020: Back workout @ 3.00pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 15 reps x 3 sets.

approx. 45 mins.

Saturday 19th December 2020: Chest Workout @ 11.00am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 50 min.

Sunday 20th December 2020: Arm workout @ 11.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Wednesday 23RD December 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 25 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Saturday 26th December 2020: Arm workout @ 1.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Sunday 27thth December 2020: Chest Workout @ 10.00am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 50 min.

Tuesday 29th December 2020: Back workout @ 1.30pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 80kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 2nd January 2021: Chest Workout @ 10.00am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 15 reps.

The workout lasted approx. 50 min.

Sunday 3rd January 2021: Shoulder & Trap Workout @ 11.00am in my Home Gym.

Medium weight but slightly more reps...

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 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Tuesday 5th January 2021: Back workout @ 1.30pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 8th January 2021: Arm workout @ 2.00pm in my Home Gym.

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 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Saturday 9th January 2021: Lower Body workout @ 11.00am in my Home Gym.

Nice and light - early days when it comes to lower body for me.

1. Cross-Trainer x 15 mins x Level 12.
2. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
3. Standing Machine Squat x 70 kg x 12 reps.....then, no rest...Standing Machine Calf Raise x 70 kg x 12 reps - did one set and struggled so stopped.
4. Olympic Bar Standing Free Squat x 40kg x 10 reps x 3 sets - Unable to attempt today!

approx. 35 mins - had to stop.

Sunday 10th January 2021: Chest Workout @ 10.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 min.

Tuesday 12th January 2021: Tabata HIIT Workout @ 2.00Pm in my Home Gym.

Warm up Strecthing.
1. Battle-Ropes x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
2. Punch Bag x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
3. Kettle Bell Swing x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
4. 10kg Medicine Ball Sqauts x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.

The workout lasted approx. 25 mins.

Wednesday 13th January 2021: Back workout @ 2.0pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 16th January 2021: Chest Workout @ 10.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 17th January 2021: Arm workout @11.30am in my Home Gym.

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 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Tuesday 19th January 2021: Lower Body workout @ 2.00pm in my Home Gym.

Nice and light - still early days when it comes to lower body for me.

1. Cross-Trainer x 20 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 42 kg x 12 reps x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 10kg medicine ball in hands x 20 reps x 3 sets.

approx. 60 mins

Thursday 21st January 2021: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

Medium weight but slightly more reps...

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 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Friday 22nd January 2021: Back workout @ 1.00pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Sunday 24th January 2021: Chest Workout @ 11.00am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.

The workout lasted approx. 50 min.

Thursday 28th January 2021: Lower Body workout @ 2.00pm in my Home Gym.

Nice and light - still early days when it comes to lower body for me.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 42 kg x 14 reps x 3 sets.
5. Standing one leg machine curl x 16 kg x 12 reps per leg x 3 sets - more weight next week
5. Standing BW Squat (swiss ball behind back) with 10kg medicine ball in hands x 20 reps x 3 sets.

approx. 60 mins

Friday 29th January 2021: Arm workout @ 1.30pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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.
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.

Sunday 31st January 2021: Shoulder & Trap Workout @ 12.30pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Monday 1st February 2021: Lower Body workout @ 2.00pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 42 kg x 15 reps x 3 sets - add weight and less reps next week.
5. Standing one leg machine curl x 25 kg x 8 reps per leg x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.

approx. 60 mins.

Thursday 4th February 2021: Chest Workout @ 10.00am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 8th February 2021: Back workout @ 4.30pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

Sunday 14th February 2021: Chest Workout @ 10.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 15th February 2021: Lower Body workout @ 4.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 10 reps per leg x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.

approx. 60 mins.

Thursday 18th February 2021: Back workout @ 4.00pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.