My journey to perfection!?!

Thursday 28th March 2023: Shoulder & Trap Workout @ 7.00pm in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 40kg x 10 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 15 reps.

The workout lasted approx. 50 mins.

Saturday 1st April 2023 @ 10.00am in my Home Gym.

Medium/Heavy weight & reps..

1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 33kg x 12 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Wednesday 5th April 2023: Chest Workout @ 2.30pm in my Home Gym.

Medium/Heavy...

1. Olympic Bench Press x 80kg x 20,18,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Friday 7th April 2023 @ 1.30pm in my Home Gym.

Medium/Heavy weight & reps..

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.....Ron: 60kg x 12,10,8 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.....Ron: 100kg x 8 reps.
3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm.....Ron: 17.5kg x 12 reps per arm.
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.....Ron: 30kg x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.....Ron: 75kg x 12 reps.

approx. 50 mins.

Sunday 9th April 2023: Shoulder & Trap Workout @ 9.30am in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 8 reps.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 50kg x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 15kg DBs x 8 reps.
4. Standing Military Press x 40kg x 10 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 90kg x 2 sets x 12 reps.

The workout lasted approx. 50 mins.

Wednesday 12th April 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/Heavy...

1. Olympic Bench Press x 90kg x 15,12,12 reps x 3 sets.....60kg x8,10,10 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.....80kg x 10 reps.
3. 45 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 12 reps.....15kg DBs x 10 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Friday 14th April 2023: Arm workout @ 4.30pm 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 39kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 15 reps per arm.
4. Standing D.B. Curl x 17.5kg D.Bells x 3 sets x 20,16,12 reps....without rest....Hammer curls x 17.5kg x 3 sets x 20,16,12 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.

Saturday 15th April 2023 @ 2.00pm in my Home Gym.

Medium/Heavy weight & reps..

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.....Ron: 60kg x 12,12,10 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.....Ron: 110kg x 8 reps.
3. Bent over DB row x 27.5kg DBs x 3 sets x 12 reps per arm.....Ron: 20kg x 8 reps per arm.
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.....Ron: 40kg x 8,10,10 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
6. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: 90kg x 20 reps.

approx. 50 mins.

Tuesday 18th April 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/Heavy...

1. Olympic Bench Press x 90kg x 16,13,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps.
3. 45 degree Incline D.Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Saturday 22nd April 2023: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

Medium weight....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 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12,10,12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 90kg x 2 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 23rd April 2023 @ 11.30am in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 70kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm.
4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.

approx. 50 mins.

Tuesday 25th April 2023: Arm workout @ 6.45pm 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 39kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. 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.
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 27th April 2023: Chest Workout @ 7.15pm in my Home Gym.

Medium & morereps.....

1. Olympic Bench Press x 80kg x 20,20,15 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 45 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Saturday 29th April 2023: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

Medium weight....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 14 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12,10,12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 90kg x 2 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 1st May 2023 @ 11.00am in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 50kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
4. Seated Machine Row x 90kg x 15 reps x 3 sets.
5. Bent over DB row x 17.5kg DBs x 3 sets x 15 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.

approx. 50 mins.

Friday 5th May 2023: Chest Workout @ 3.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 45 degree Incline D.Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Saturday 6th May 2023: Shoulder & Trap Workout @ 1.45pm in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 40kg x 10 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 7th May 2023: Arm workout @ 11.30am 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 machine bicep curl 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 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 17.5,15,12.5kg 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.

Monday 8th May 2023: Lower Body workout @ 12.30pm 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 4 sets.....then. no rest.....Standing body-weight calf raises x 20 reps.
4. Walking Lunges (1no. 10kg weight plate in each hand) x 12 reps/lunges.....Standing body-weight calf raises x 20 reps x 2 sets.

approx. 45 mins.

Friday 12th May 2023: Chest Workout @ 3.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 15,12,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 45 degree Incline D.Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Saturday 13th May 2023: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 10 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 12 reps.

The workout lasted approx. 50 mins.

Tuesday 16th May 2023 @ 6.30pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 50kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
4. Seated Machine Row x 90kg x 15 reps x 3 sets.
5. Bent over DB row x 17.5kg DBs x 3 sets x 15 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.

approx. 50 mins.

Friday 19th May 2023: Chest Workout @ 2.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Saturday 20th May 2023: Arm workout @ 10.30am 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 39kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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 23rd May 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Light/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 20kg x 20 reps x 3 sets.
2. Shoulder Press Machine x 70kg x 3 sets x 20 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 17.5kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 25kg x 15 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 70kg x 2 sets x 15 reps.

The workout lasted approx. 50 mins.

Thursday 25th May 2023 @ 6.30pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 50kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
4. Seated Machine Row x 90kg x 15 reps x 3 sets.
5. Bent over DB row x 17.5kg DBs x 3 sets x 15 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.

approx. 50 mins.

Sunday 28th May 2023: Chest Workout @ 10.00am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 15,12,10 reps x 3 sets.....Ron: 60kg x 12,11,8 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.....Ron: 80kg x 12,8,8 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.....Ron: 15kg D.Bells x 10,12,11 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 12 rep x 3 sets.

The workout lasted approx. 50 mins.

Monday 29th May 2023: Arm workout @ 10.00am 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 39kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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.

Wednesday 31st May 2023: Shoulder & Trap Workout @ 6.00pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 8 reps.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 60kg x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 12.5kg x 12 reps.
4. Standing Military Press x 40kg x 12,10,8 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 10 reps - each arm.
6. Standing Machine Shrug x 80kg x 2 sets x 12 reps.

The workout lasted approx. 50 mins.

Friday 2nd June 2023 @ 3.30pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
4. Seated Machine Row x 90kg x 15 reps x 3 sets.
5. Bent over DB row x 22.5kg DBs x 3 sets x 12 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 33kg x 10 reps.

approx. 50 mins.

Saturday 3rd June 2023: Chest Workout @ 9.30am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 15,12,12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Wednesday 7th June 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 10 reps.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 70kg x 12,12,11 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 15kg x 8 reps.
4. Standing Military Press x 40kg x 12 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 90kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

Thursday 8th June 2023 @ 6.15pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.....Ron: 60k x 10 reps
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.....Ron: 90kg x 12 reps
3. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.....Ron: 40kg x 12 reps.
4. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: 90kg x 12 reps.
5. Bent over DB row x 22.5kg DBs x 3 sets x 12 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

Sunday 11th June 2023: Chest Workout @ 9.30am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 15 reps x 3 sets.....Ron: 60kg x 15,15,14 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 100kg x 15 reps.....Ron: 80kg x 13,12,10 reps.
3. 30` degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.....Ron: 15kg x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Wednesday 14th June 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 20,15,12 reps x 3 sets.....Ron: 30kg x 12,12...then 20kg x 15reps.
2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.....Ron: 80kg x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.....Ron: 15kg x 10 reps.
4. Standing Military Press x 20kg x 15 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

Friday 16th June 2023 @ 2.45pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 50kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
4. Seated Machine Row x 90kg x 20 reps x 3 sets.
5. Bent over Cable row x 21kg x 3 sets x 12 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

Saturday 17th June 2023: Chest Workout @ 10.15am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 15 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30` degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Monday 99th June 2023: Arm workout @ 6.30pm 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45
kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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 20th June 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.....Ron: 25kg x 15 reps.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps x 3 sets.....Ron: 80kg x 12,12,10 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 15kg x 12 reps.
4. Standing Military Press x 30kg x 8 reps x 3 sets.....Ron: 30kg x 8 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

Tursday 22nd June 2023 @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 120/130/140kg x 3 sets x 121/12/12 reps.....Ron: 110/120/120 x 10,8,6 reps.
2. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12/10/12 reps.....Ron: 50kg x 12/10/8 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: same weight x 15 reps.
4. Bent over Cable row x 21/27/33kg x 3 sets x 12 reps per arm.....Ron: same weight x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
6. Dead Lift: 60kg x 10 reps.....Ron: same.

approx. 50 mins.

Saturday 24th June 2023: Chest Workout @ 9.15am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 100kg x 10/10/8 reps x 3 sets.....Ron: 80kg x 6, 70kg x 8/6 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps.....Ron: 90kg x 12/10/8 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.....Ron: 20kg x 12...22.5kg x 8/8 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Sunday 25th June 2023: Lower Body workout @ 2.45pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 10 reps per leg x 3 sets...then, no rest...Standing body-weigh calf raises x 20 reps x 3 sets.
4. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing olympic Barbell Squat x 50kg x 10 reps x 2 sets.

approx. 50 mins.

Monday 26th June 2023: Arm workout @ 6.30pm 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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.

Wednesday 28th June 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.....Ron: 25kg x 12 reps.
2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.....Ron: 80kg x 12,12,10 reps.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 12 reps x 3 sets.....Ron: 17.5kg x 9 reps.
4. Standing Military Press x 20kg x 15 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Thursday 29th June 2023 @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.....Ron: 110kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 15 reps.....Ron: 50kg x 12/10/8 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: same weight x 15 reps.
4. Bent over Cable row x 33kg x 3 sets x 12 reps per arm.....Ron: same weight x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

Monday 3rd July 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 15,15,12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Thursday 6th July 2023 @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.....Ron: 120kg x 8 reps.
2. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.....Ron: 50kg x 12 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: same weight x 15 reps.
4. Bent over Cable row x 39kg x 3 sets x 12 reps per arm.....Ron: same weight x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

Saturday 8th July 2023: Shoulder & Trap Workout @ 11.45am in my Home Gym.

Medium weight....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 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets..
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 9th July 2023: Chest Workout @ 10.45am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 15 reps x 3 sets....Ron: 80kg x 7,5,5 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps....Ron: 120kg x 5,4,5 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 25kg D. Bells x 15 reps....Ron: 25kg x 6,7, reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

Tuesday 11th July 2023: Arm workout @ 6.45pm 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 27kg x 12 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 27kg x 12 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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.