My journey to perfection!?!

Friday 18th February 2022: Shoulder & Trap Workout @ 1.30pm 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 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.

Sunday 20th February 2022: Lower Body workout @ 10.00am 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.

Tuesday 22nd February 2022: Chest Workout @ 6.30pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 15 reps - Ronnie: 80kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps - Ronnie: 70kg x 12 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 25kg 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.

Saturday 26th February 2022: Shoulder & Trap Workout @ 10.30pm 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....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12,10,8 reps......Ronnie: 70kg x 12,10,8 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,10,8 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 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 - Ronnie same.

The workout lasted approx. 40 mins.

Sunday 27th February 2022: Lower Body workout @ 1.45pm 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 - Ronnie same weight but 12 reps on each.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie 60kg, same reps & sets.

approx. 45 mins.

Wednesday 2nd March 2022: Chest Workout @ 1.30pm in my Home Gym.

Super=sets: Medium weight:

1. Marcy Machine Flat Bench Press x 100kg x 12 reps....then, no rest....Olympic bar bench press x 70kg x 12 reps...3 sets of each.
2. Machine 45 degree Incline Bench Press x 80kg x 12 reps....then, no rest.....Olympic bar incline x 60kg x 12 reps....3 sets of each.
3. Machine decline bench press x 60kg x 12 reps....then, no rest.....Olympic bar decline x 60kg x 12 reps....3 sets of each.
4. Seated Machine Press x 100kg x 12 reps....then, no rest....Machine Chest Flyes x 42kg x 12 reps....3 sets of each.

The workout lasted approx. 50 min.

Friday 4th March 2022: Back workout @ 2.00pm in my Home Gym.

Super-sets - Medium weight.

1. Standing Bent-over Machine row x 80kg x 12 reps....then, no rest....Standing bent-over Olympic bar row 35kg x 12 reps....3 set of each.
2. Seated Machine Pull-down x 100kg x 3 sets x 12 reps....then, no rest....seated Bent-over-Bench Row x 40kg x 12 reps....3 sets of each.
3. Standing Machine Pull-up x 33kg x 12 reps....then, no rest....Deadlift x 60kg x 6 reps....3 sets of each.
4. Seated Machine Row x 65kg x 12 reps....then, no rest...Lat Pull-Down x 33kg x 12 reps....3 sets of each.

approx. 45 mins.

Saturday 5th March 2022: Lower Body workout @ 11.00am 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 - Ronnie same weight but 12 reps on each.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie 60kg, same reps & sets.

approx. 45 mins.

Monday 7th March 2022: Shoulder & Trap Workout @ 6.30.pm 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....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12,12,12 reps......Ronnie: 70kg x 12,12,12 reps.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,11,12 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set RONNIE 15K- 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 12 reps - Ronnie same.

The workout lasted approx. 45 mins.

Wednesday 9th March 2022: Back workout @ 1.30pm 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-up x 33kg 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.

Friday 11th 2022: Chest Workout @ 2.00pm in my Home Gym.

Medium/Heavy weight:

1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 15 reps - Ronnie: 80kg x 15 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps - Ronnie: 70kg x 15 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: 100kg x 9 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.

Saturday 5th March 2022: Lower Body workout @ 2.30pm 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 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 16th March 2022: Back workout @ 12.30pm in my Home Gym.

Light/medium Weight - more reps.

1. Bent-over Machine row x 90kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 100kg x 3 sets x 20 reps.
3. Standing Machine Pull-up x 33kg 3 sets x 20 reps
4. Bent-over-Bench Row x 40kg x 3 sets x 15 reps.
5. Seated Machine Row x 59kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets

approx. 45 mins.

Friday 18th March 2022: Chest Workout @ 3.00pm in my Home Gym.

Light/Medium weight: more reps.

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 80kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets.

The workout lasted approx. 45 min.

Saturday 19th March 2022: 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 80kg x 3 sets x 15 reps.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 40kg EZ Bar x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - then...no rest...D.bell side lateral raise x 13kg x 12 reps x 3 sets.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Wednesday 23rd March 2022: Lower Body workout @ 6.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 16 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 16 reps....x 4 sets....Ronnie 15 reps of each.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.....Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.....Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie same reps but 60kg.

approx. 45 mins.

Thursday 24th March 2022: Back & Bicep workout @ 6.30pm in my Home Gym.

Super-sets: Light/medium Weight - more reps.

1. Bent-over Machine row x 70kg x 3 sets x 20 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 15 reps x 3 sets of each...Ron 15 & 15 reps.
2. Seated Machine Pull-down x 90kg x 3 sets x 15 reps......then, no rest....Standing bicep curl x 11kg d.bells x 20 reps...Ron same.
3. Bent-over-Bench Row x 35kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 20 reps...Ron same.
5. Seated Machine Row x 59kg x 15 reps x 3 sets....Ron same.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron same.

approx. 45 mins.

Monday 28th March 2022: Chest, Shoulder & Trap Workout @ 9.30am in my Home Gym.

Super-sets.....Medium weight but slightly more reps...

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps......then, no rest.... Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets - Ron: 80kg x 12 & 30kg x 12.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 15 reps....then, no rest....Seated D. bell shoulder press x 15kg D. bells x 15 reps x 3 sets - Ron 70k x 12 & same weight as Adam, but 12,10,8 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D. bells x 15 reps....then, no rest....Shoulder Press Machine x 60kg x 3 sets x 12 reps....Ron: 12,10,10 reps x 40kg x 8 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps....then, no rest....Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 10 reps - then...no rest...D. bell side lateral raise x 11kg x 8 reps x 3 sets - Ron same weight, however 10kg front plate raise & 5kg side raise x 10x10x10 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets....then, no rest....Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 55 mins.

Wednesday 30th March 2022: Lower Body workout @ 10.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps....x 4 sets.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

Friday 1st April 2022: Back & Bicep workout @ 2.30pm in my Home Gym.

Super-sets: Light/medium Weight - more reps.

1. Bent-over Machine row x 70kg x 3 sets x 15 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 15 reps x 3 sets of each.
2. Seated Machine Pull-down x 90kg x 3 sets x 15 reps......then, no rest....Standing bicep curl x 11kg d.bells x 20 reps.
3. Bent-over-Bench Row x 35kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 20 reps.
5. Seated Machine Row x 59kg x 15 reps x 3 sets....& Bicep curls x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.

Monday 4th April 2022: Chest, Shoulder & Trap Workout @ 6.00p


m in my Home Gym.

Super-sets.....Medium weight but slightly more reps...

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps......then, no rest.... Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets - Ron: 80kg x 12 & 30kg x 12.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 15 reps....then, no rest....Seated D. bell shoulder press x 15kg D. bells x 15 reps x 3 sets - Ron 70k x 12 & same weight as Adam, but 12,12,10 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D. bells x 15 reps....then, no rest....Shoulder Press Machine x 60kg x 3 sets x 12 reps....Ron: 12,10,10 reps x 40kg x 9,10,10 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps....then, no rest....Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 12 reps - then...no rest...D. bell side lateral raise x 11kg x 10 reps x 3 sets - Ron same weight, however 10kg front plate raise & 7kg side raise x 10x12x12 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets....then, no rest....Standing Machine Shrug x 80kg x 3 sets x 12 reps...Ron 10x12 reps.

The workout lasted approx. 55 mins.

Tuesday 5th April 2022: Lower Body workout @ 6.15pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps....x 4 sets....Ron: 15 reps on each.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: 15 x 20 reps.
5. Standing Machine Squat x 90kg x 12 reps x 3 sets....Ron: 70kg x 12 reps.

approx. 45 mins.

Friday 8th April 2022: Back & Bicep workout @ 2.30pm in my Home Gym.

Super-sets: Light/medium Weight - more reps.

1. Bent-over Machine row x 70kg x 3 sets x 16 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 16 reps x 3 sets of each.
2. Seated Machine Pull-down x 90kg x 3 sets x 16 reps......then, no rest....Standing bicep curl x 11kg d.bells x 24 reps.
3. Bent-over-Bench Row x 35kg x 3 sets x 16 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 24 reps.
5. Seated Machine Row x 59kg x 16 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 10th April 2022: Chest, Shoulder & Trap Workout @ 9.30am in my Home Gym.

Super-sets.....Medium weight but slightly more reps...

1. Marcy Machine Flat Bench Press x 3 sets x 105kg x 15 reps......then, no rest.... Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets - Ron: 85kg x 15 & 30kg x 15.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps....then, no rest....Seated D. bell shoulder press x 15kg D. bells x 15 reps x 3 sets - Ron 80k x 12,10,8 & same weight as Adam, but 12,12,10 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D. bells x 15 reps (Note: increase next time (20kg d.bells))....then, no rest....Shoulder Press Machine x 60kg x 3 sets x 15 reps....Ron: 12 reps x 40kg x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps....then, no rest....Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - then...no rest...D. bell side lateral raise x 11kg x 10 reps x 3 sets - Ron same 85kg, 10kg front plate raise & 11kg side raise x 10x12x12 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets....then, no rest....Standing Machine Shrug x 90kg x 3 sets x 12 reps...Ron 12x12 reps.

The workout lasted approx. 55 mins.

Monday 11th April 2022: Lower Body workout @ 6.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps....x 4 sets....Ron: 15 reps on each.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: 15 x 20 reps.
5. Standing Machine Squat x 90kg x 12 reps x 3 sets....Ron: 70kg x 12 reps.

approx. 45 mins.

Wednesday 13h April 2022: Back & Bicep workout @ 2.30pm in my Home Gym.

Super-sets: Light/medium Weight - more reps.

1. Bent-over Machine row x 70kg x 3 sets x 16 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 16 reps x 3 sets of each...Ron: same weight x 15 reps.
2. Seated Machine Pull-down x 90kg x 3 sets x 16 reps......then, no rest....Standing bicep curl x 11kg d.bells x 24 reps....Ron same weight x 12 x 24 reps.
3. Bent-over-Bench Row x 40kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 24 reps....Ron same weight x 12 x 25 reps.
5. Seated Machine Row x 59kg x 17 reps x 3 sets...Ron same weight x 12 reps.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same.

approx. 45 mins.

Thursday 14th April 2022: Chest Workout @ 1.00pm in my Home Gym.

Light/Medium weight: more reps.

1. Marcy Machine Flat Bench Press x 3 sets x 105kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 20 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 25 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets.

The workout lasted approx. 45 min.

Monday 18th April 2022: Arm workout @ 2.00pm in my Home Gym.

1. 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.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 pull down x 3 sets x 16kg x 15 reps per arm.
4.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.
5. 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 April 2022: Shoulder & Trap Workout @ 3.30pm in my Home Gym.

Heavy...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12 reps......Ronnie: 80kg x 10 reps.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,11,12 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set RONNIE 15K- ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps - Ronnie same.

The workout lasted approx. 45 mins.

Wednesday 20th April 2022: Back workout @ 3.00pm in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 60kg x 4 sets x 12 reps....Ron: x 10,8,10,10 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps....Ron: 110kg x 12 reps.
3. Standing Machine Pull-up x 42kg 3 sets x 12 reps....Ron: same.
4. Bent-over-Bench Row x 60kg x 3 sets x 8 reps....Ron: 40kg x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets

approx. 45 mins.

Friday 22nd April 2022: Lower Body workout @ 2.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps....x 4 sets....Ron: 15 reps on each.
3. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: 15 x 20 reps.
5. Standing Machine Squat x 90kg x 12 reps x 3 sets....Ron: 80kg x 12 reps.

approx. 45 mins.

Saturday 23rd April 2022: Chest Workout @ 9.30am in my Home Gym.

Heavy....

1. Marcy Machine Flat Bench Press x 3 sets x 135kg x 12 reps - Ronnie: 110kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps - Ronnie: 90kg x 12,12,10 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 15 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 85kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 42kg x 10 reps x 3 sets.

The workout lasted approx. 45 min.

Wednesday 27th April 2022: Arm workout @ 3.00pm in my Home Gym.

1. 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.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 pull down x 3 sets x 16kg x 12 reps per arm.
4.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.
5. 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.

Thursday 28th April 2022: Back workout @ 6.00pm in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 4 sets x 12 reps....Ron: x 8 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps....Ron: 110kg x 12 reps.
3. Standing Machine Pull-up x 50kg 3 sets x 12 reps....Ron: 42k x 12 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 12 reps....Ron: 40kg x 12 reps.
5. Seated Machine Row x 50kg x 15 reps x 3 sets....Ron: same weight x 12 reps.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same

approx. 45 mins.

Saturday 30th April 2022: Chest Workout @ 10.00am in my Home Gym.

Heavy....

1. Marcy Machine Flat Bench Press x 3 sets x 135kg x 12 reps - Ronnie: 110kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps - Ronnie: 90kg x 12,8,10 reps x 3 sets.
3. 30 degree Incline Olympic bar Press x 3 sets 70kg x 12 reps - Ronnie: 15kg 60 x 8 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 85kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 42kg x 10 reps x 3 sets.

The workout lasted approx. 45 min.

Sunday 1st May 2022: Shoulder & Trap Workout @ 9.30am in my Home Gym.

Medium weight...

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 - FREE WEIGHT 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.....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. 45 mins.

Monday 2nd May 2022: Lower Body workout @ 9.30am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps....x 4 sets....Ron: 15 reps on each.
3. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets....Ron: same.
5. Standing Machine Squat x 100kg x 12 reps x 3 sets....Ron: 90kg x 12 reps.

approx. 45 mins.

Wednesday 4th May 2022: Arm workout @ 6rr.00pm in my Home Gym.

1. 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 - Ron: 12 & 12 reps.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps - Ron: 25kg x 12 - 12 dips.
3. 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 pull down x 3 sets x 16kg x 12 reps per arm - Ron: 12 x 8kg - 12 x 8kg.
4.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. Ron: 12 x 12 reps.
5. 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.

Thursday 5th Mayl 2022: Back workout @ 9.00am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 4 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull-up x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 12 reps.
5. Seated Machine Row x 50kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.

Saturday 7th May 2022: Chest Workout @ 10.00am in my Home Gym.

Heavy....

1. Marcy Machine Flat Bench Press x 3 sets x 135kg x 12 reps - Ronnie: 115kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 125kg x 12 reps - Ronnie: 95kg x 10,8,8 reps x 3 sets.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps - Ronnie: 15kg D. Bell x 15 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 100kg x 12,10,8 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 42kg x 10 reps x 3 sets.

The workout lasted approx. 45 min.

Monday 9th May 2022: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium weight...

1. Upright Row EZ Bar x 3 sets x 30kg x 16 reps x 3 sets....Ron: same.
2. Shoulder Press Machine x 90kg x 3 sets x 16 reps....Ron: 70kg x 16 reps.
3. SEATED - FREE WEIGHT D. Bell SHOULDER PRESS: 3 sets x 25kg D. Bells x 12 reps....Ron: 15kg D. Bells x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm...Ron: 15 kg plate then same.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Tuesday 10th May 2022: Lower Body workout @ 6.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps.
3. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 100kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 11th May 2022: Back workout @ 1.30pm in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 4 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull-up x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 12 reps.
5. Seated Machine Row x 50kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.

Thursday 12th May 2022: Arm workout @ 6.15pm in my Home Gym.

1. 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 15 reps.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 pull down x 3 sets x 16kg x 12 reps per arm.
4.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.
5. 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 14th May 2022: Chest Workout @ 10.30am in my Home Gym.

Heavy....

1. Marcy Machine Flat Bench Press x 3 sets x 135kg x 12 reps - Ronnie: 115kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 125kg x 12 reps - Ronnie: 95kg x 12,12,10reps x 3 sets.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 125reps - Ronnie: 20kg D. Bell x 10 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 100kg x 12 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets, then 12 press-ups after every set - Ronnie: 42kg x 10 reps x 3 sets.

The workout lasted approx. 45 min.

Sunday 15th May 2022: Shoulder & Trap Workout @ 2.30pm in my Home Gym.

Medium weight...

1. Upright Row EZ Bar x 3 sets x 30kg x 18 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 18 reps.
3. SEATED - FREE WEIGHT D. Bell SHOULDER PRESS: 3 sets x 25kg D. Bells x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Monday 16th May 2022: Lower Body workout @ 6.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps.
3. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 100kg x 12 reps x 3 sets.

approx. 45 mins.

Tuesday 17th May 2022: Back workout @ 1.30pm in my Home Gym.

Done a little too much of late so...Medium weight, more reps....

1. Bent-over Olympic-bar row x 50kg x 4 sets x 15 reps....Ron: same.
2. Seated Machine Pull-down x 90kg x 3 sets x 20 reps....Ron: 15 reps.
3. Bent-over-Bench Row x 60kg x 3 sets x 12 reps....Ron: same.
4. Seated Machine Row x 50kg x 15 reps x 3 sets....Ron: same.
5. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same

approx. 45 mins.

Thursday 19th May 2022: Arm workout @ 6.15pm in my Home Gym.

1. 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 15 reps.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. 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 pull down x 3 sets x 16kg x 12 reps per arm.
4. 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.
5. 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.

Friday 20th May 2022: Chest Workout @ 4.00pm in my Home Gym.

Heavy....

1. Marcy Machine Flat Bench Press x 3 sets x 135kg x 13 reps - Ronnie: 115kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 125kg x 13 reps - Ronnie: 95kg x 12,12,10reps x 3 sets.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps - Ronnie: 20kg D. Bell x 10 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 100kg x 12 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets, then 12 press-ups after every set - Ronnie: 42kg x 10 reps x 3 sets.

The workout lasted approx. 45 min.