My journey to perfection!?!

aturday 3rd July 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 4th July 2021: Back workout @ 11.00am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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.

Wednesday 7th July 2021: Shoulder & Trap Workout @ 9.30am 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 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar x 15 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 10th July 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 14 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 14 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 11th July 2021: Back workout @ 10.30am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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.

Wednesday 14th July 2021: Shoulder & Trap Workout @ 9.30am 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 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar x 15 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 16th July 2021: Arm workout @ 2.30pm 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 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.

Saturday 17th July 2021: Chest Workout @ 9.45am in my Home Gym.

Heavy:

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 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 18th July 2021: Back workout @ 10.15am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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.

Friday 23rd July 2021: Chest Workout @11.45am in my Home Gym.

Heavy:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 13 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 13 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 26th July 2021: Back workout @ 1.15pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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 31st July 2021: Chest Workout @ 8.45am in my Home Gym.

Heavy:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 14 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 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 1st August 2021: Back workout @ 11.00am in my Home Gym.

Heavy Weight.

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 14 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.

Wednesday 4th August 2021: Shoulder & Trap Workout @ 1.15pm 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 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 35kg EZ Bar x 15 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 7th August 2021: Chest Workout @ 10.45am in my Home Gym.

Medium weight:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 8th August 2021: Back workout @ 10.00am in my Home Gym.

Medium Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 14th August 2021: Chest Workout @ 10.45am in my Home Gym.

Medium weight:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 15th August 2021: Back workout @ 10.00am in my Home Gym.

Medium Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 20th August 2021: Chest Workout @ 9.45am in my Home Gym.

Medium weight:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Saturday 28th August 2021: Chest Workout @ 8.45am in my Home Gym.

Medium weight:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 29th August 2021: Back workout @ 9.00am in my Home Gym.

Medium Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 4th September 2021: Chest Workout @ 8.45am in my Home Gym.

Medium weight:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 22 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 5th September 2021: Back workout @ 10.00am in my Home Gym.

Medium Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 10th September 2021: Chest Workout @ 1.45pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Saturday 11th September 2021: Shoulder & Trap Workout @ 1.15pm 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 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 35kg EZ Bar x 15 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.

Sunday 12th September 2021: Back workout @ 9.45am in my Home Gym.

Medium Weight.

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 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 22nd September 2021: Chest Workout @ 3.45pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sturdau 25th September 2021: Back workout @ 1.00pm in my Home Gym.

Medium Weight.

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 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Sunday 26th September 2021: Shoulder & Trap Workout @ 9.30am 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 40kg EZ Bar x 15 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 1st October 2021: Chest Workout @ 3.45pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 3rd October 2021: Back workout @ 10.15am in my Home Gym.

Medium Weight.

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 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Tuesday 5th October: Lower Body workout @ 4.00pm 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.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 6th October 2021: Shoulder & Trap Workout @ 4.30pm 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 40kg EZ Bar x 15 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.

Sunday 10th October 2021: Back workout @ 11.00am in my Home Gym.

Medium Weight.

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 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 8th October 2021: Chest Workout @ 5.00pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 17th October 2021: Chest Workout @ 10.00am in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Wednesday 21st October 2021: Back workout @ 3.00pm in my Home Gym.

Medium Weight.

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 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.

approx. 45 mins.

Thursday 28th October 2021: Chest Workout @ 4.00pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Monday 8th November 2021: Chest Workout @ 3.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Wednesday 2nd February 2022: Back workout @ 7.00pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 80kg x 3 sets x 15 reps - Ronnie: 80kg x 12,10,10 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps - Ronnie: 100kg x 12,10,10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps - Ronnie: 25kg x 24 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 10 reps - Ronnie: 30kg x 12,12,12 reps.
5. Seated Machine Row x 65kg x 12 reps x 3 sets - Ronnie same.
6. Lat Pull-Down x ??kg x 12 reps x 3 sets - Ronnie same.

approx. 45 mins.

Wednesday 2nd February 2022: Back workout @ 7.00pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 80kg x 3 sets x 15 reps - Ronnie: 80kg x 12,10,10 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps - Ronnie: 100kg x 12,10,10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps - Ronnie: 25kg x 24 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 10 reps - Ronnie: 30kg x 12,12,12 reps.
5. Seated Machine Row x 65kg x 12 reps x 3 sets - Ronnie same.
6. Lat Pull-Down x 25kg x 12 reps x 3 sets - Ronnie same.

approx. 45 mins.

Thursday 3rd February 2022: Shoulder & Trap Workout @ 10.30am 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 100kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar x 20 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 5th February 2022: Chest Workout @ 3.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

Sunday 6th February 2022: Lower Body workout @ 1.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

what is Marcy Machine Flat Bench Press? Are they easier than standard BP?

[QUOTE=Asianguy33;1655869043]what is Marcy Machine Flat Bench Press? Are they easier than standard BP?[/QUOTE] Yes mate this machine is easier to press the weight than a traditional free weight (Olympic bar) bench press.

Wednesday 9th February 2022: Lower Body workout @ 1.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

very consistent nice keep up the good work

Monday 14th February 2022: Chest Workout @ 5.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 12 reps - Ronnie: 80kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps - Ronnie: 70kg x 12 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 59kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.

The workout lasted approx. 45 min.

Wednesday 16th February 2022: Back workout @ 10.30am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 65kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets

approx. 45 mins.