My journey to perfection!?!

Friday 22nd June 2018: Chest & Shoulder Workout @ 1.00pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,12,10 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...10 press-ups x 3 sets.

The workout lasted approx. 50 min.

Tuesday 26th June 2018: Back & Trap workout @ 3.45pm 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. Seated pull x 3 sets x 75kg x 12,10,8 reps.
4. Bent-over smith row x 60kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 23kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

Saturday 30th June 2018: Chest & Shoulder Workout @ 10.00am in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 15,12,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 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 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...10 press-ups x 3 sets.

The workout lasted approx. 50 min.

Tuesday 3rd July 2018: Back & Trap workout @ 4.30pm 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,10,8 reps.
4. Bent-over smith row x 70kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

Tuesday 9th June 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 16,13,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,11,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 13th July 2018: Back & Trap workout @ 1.00pm 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,10,10 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

Saturday 14th July 2018: Arm workout @ 10.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Tricep Dips x 3 sets x Bodyweight x 15 reps.
Seated 2 handed Tricep Extension x 3 sets x 20kg x 12 reps.
Two-hand seated Bicep Hammer curl x 3 sets x 40kg x 12 reps.
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 17th July 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 17,12,10 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,10,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 20th July 2018: Back & Trap workout @ 1.00pm 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,10 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

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

Wednesday 25th July 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,12,10 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 14,11,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 28th July 2018: Back & Trap workout @ 1.45pm 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,11,10 reps.
4. Bent-over smith row x 80kg x 3 sets x 15 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,8 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

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

Monday 30th July 2018: Arm & Shoulder workout @ 4.00pm in my Home Gym.

Two-hand seated Bicep curl x 3 sets x 40kg x 12 reps.
Tricep Dips x 3 sets x Bodyweight x 15 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.
Seated 2 handed Tricep Extension x 3 sets x 20kg x 15 reps.
Military Press (Olympic Bar) x 3 sets x 60kg x 12 reps.
D.Bell Shoulder Press x 3 sets x 27kg D.Bells x 12 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. 40 mins.

Friday 3rd August 2018: Chest & Shoulder Workout @ 115pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 16,15,10 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 55 min.

Saturday 4th August 2018: Back & Trap workout @ 10.00am 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 15 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,8 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

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

Hey good job. Keep it up

[QUOTE=reignman76;1558009011]Hey good job. Keep it up[/QUOTE] Thanks Man.

Thursday 9th August 2018: Chest & Shoulder Workout @ 12.45pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 17,14,11 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,15,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 11th August 2018: Back & Trap workout @ 10.15am 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,10 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

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

Wednesday 15th August 2018: Chest & Shoulder Workout @ 3.45pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,13,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 17th August 2018: Back, Trap & Bicipeworkout @ 12.15pm 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 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. 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.
6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

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

Thursday 6th September 2018: Chest & Workout @ 5.00pm in my Home Gym....Been on holiday for 3 weeks, back to it!!

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 90kg x 15 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Monday 10th Septeber 2018: Back & Trap workout @ 4.45pm in my Home Gym.

Workout B - Medium weight/reps.

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 85kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Thursday 13th September 2018: Chest & Workout @ 4.45pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 90kg x 15 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Thursday 20th September 2018: Chest Workout @ 5.15pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 90kg x 15 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 22nd September 2018: Back & Trap workout @ 10.30am in my Home Gym.

Workout B - Medium weight/reps.

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 85kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Thursday 27th September 2018: Chest Workout @ 5.15pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 90kg x 15 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,15,13 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 29th September 2018: Back & Trap workout @ 11.30am in my Home Gym.

Workout B - Medium weight/reps.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,10,8 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Saturday 13th October 2018: Chest Workout @ 10.30am in my Home Gym.

Not been able to hit the Gym for the past two weeks due to work commitments, never-less, that`s all done - time to re-focus.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,10,8 reps.
2. Smith Machine Incline Bench Press x 3 sets x 75kg x 12,8,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 10,10,10 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Wednesday 17th October 2018: Back & Trap workout @ 4.00pm in my Home Gym.

Workout B - Medium weight/reps.

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 85kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Friday 19th October 2018: Chest Workout @ 9.45am in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 26th October 2018: Chest Workout 1.30pm in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Tuesday 30th October 2018: Back & Trap workout @ 4.30pm in my Home Gym.

Workout B - Medium weight/reps.

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 85kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Friday 26th October 2018: Chest Workout 11.30am in my Home Gym.

Workout A - Getting Heavier......

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 75kg x 12,10,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 2018: Chest Workout 10.15am in my Home Gym.

Workout A - Getting Heavier......

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 75kg x 12,12,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 2018: Chest Workout 10.45am in my Home Gym.

Workout A

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps......increase to 100kg next week.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 24th November 2018: Chest Workout 10.15am in my Home Gym.

Workout A

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12,12,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 30th November 2018: Chest Workout 1.00pm in my Home Gym.

Workout A

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12,12,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,11,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Tuesday 11th December 2018: Chest Workout 4.00pm in my Home Gym.

Workout A

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12,12,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,11 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Saturday 15th December 2018: Back & Trap workout @ 11.00am in my Home Gym.

Workout B - Medium weight/reps.

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 85kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Sunday 23rd December 2018: Chest Workout 11.00am in my Home Gym.

Workout B - Slightly lighter.

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

The workout lasted approx. 50 min.

Wednesday 26th December 2018: Back & Trap workout @ 10.30am in my Home Gym.

Workout B - Medium weight/reps.

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 90kg x 12 reps.
3. Seated pull x 3 sets x 70kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Saturday 29th December 2018: Chest Workout 10.30am in my Home Gym.

Workout B - Slightly lighter.

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

The workout lasted approx. 50 min.

Monday 31st December 2018: Back & Trap workout @ 10.30am in my Home Gym.

Workout B - Medium weight/reps.

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 90kg x 12 reps.
3. Seated pull x 3 sets x 72.5kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 27kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.

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

Sunday 6th January 2019: Chest Workout 10.00am 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 34kg D.Bells x 12,12,12 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 30kg D.Bells x 12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Monday 7th January 2019: Shoulder Workout @ 4.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 60kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 25kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 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 12th January 2019: Back & Trap workout @ 11.30am in my Home Gym.

Workout B - Medium weight/reps.

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 90kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

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

Sunday 13th January 2019: Chest Workout 10.00am in my Home Gym.

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

The workout lasted approx. 50 min.

Sunday 20th January 2019: Chest Workout 11.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 105kg x 12,12,10 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,10,8 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Monday 28th January 2019: Chest Workout 3.30pm in my Home Gym.

Slightly lighter but more reps today.

1. Smith Machine Flat Bench Press 3 sets x 80kg x 20,18,16 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 65kg x 15,13,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,10,8 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

Friday 1st February 2019: Back & Trap workout @ 10.45am in my Home Gym.

Workout B - Medium weight/reps.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,14,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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