My journey to perfection!?!

Sunday 14th June 2020: Back workout @ 10.00am in my Home Gym.

Medium weight with slightly more reps.....

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. Seated Machine Row x 59kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Tuesday 16th June 2020: Chest Workout @ 1.30pm in my Home Gym.

Medium weight & slightly 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 29kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 15 reps.

The workout lasted approx. 50 min.

Wednesday 17th June 2020: Arm workout @ 1.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 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 16 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 Low pull down x 3 sets x 16kg x 10 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Friday 19th June 2020: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg 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 27kg per D.B. x 15,15,15 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 20th June 2020: Back workout @ 1.30pm in my Home Gym.

Medium weight with slightly more reps.....

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Seated Machine Row x 59kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Monday 22nd June 2020: Chest Workout @ 3.00pm in my Home Gym.

Medium weight & slightly 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 29kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 15 reps.

The workout lasted approx. 50 min.

Monday 29th June 2020: Chest Workout @ 1.30pm in my Home Gym.

Medium weight & slightly more reps.......

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 21 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 21 reps.
3. 30 degree Incline D.B. Press x 3 sets 29kg D.Bells x 16 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 15 reps.

The workout lasted approx. 50 min.

Thursday 2nd July 2020: Back workout @ 1.30pm in my Home Gym.

Medium weight with slightly more reps.....

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. Seated Machine Row x 59kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Monday 6th July 2020: Arm workout @ 3.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 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 16 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 Low pull down x 3 sets x 16kg x 10 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Tuesday 7th July 2020: Chest Workout @ 1.30pm in my Home Gym.

Super-sets:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 10 reps......then (no rest) Flat Olympic Bar Press x 3 sets x 80kg x 10 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 10 reps.......then (no rest) Incline 30 degree Olympic Bar Press x 3 sets x 60kg x 10 reps.
3. 30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 12 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 min.

Friday 10th July 2020: Back workout @ 1.30pm in my Home Gym.

Medium weight with slightly more reps.....

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. Seated Machine Row x 59kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Monday 13th July 2020: Chest Workout @ 1.30pm 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 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 12 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 min.

Tuesday 14th July 2020: Lower Body and Kettlebell Workout @ 1.30pm in my Home Gym.

1. 15 min Stationary Bike warm up - good pace.
2. 5 min leg stretches.
3. Kettle-bell Squat x 15 reps x 3 sets x 16kg.
4. Seated Machine Leg Press x 3 sets x 75kg x 15 reps.....then (no rest)....seated calf-raises x 3 sets x 75kg x 3 sets.
5. Kettle-bell swings x 25 reps x 7.5kg x 4 sets.
6. Skipping non-stop for 2 mins.

The workout lasted approx. 50 min.

Wednesday 16th July 2020: Arm workout @ 2.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 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 16 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 Low pull down x 3 sets x 16kg x 10 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Sunday 19th July 2020: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg 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 27kg per D.B. x 15,15,15 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.

Tuesday 21st July 2020: Back workout @ 1.00pm in my Home Gym.

Medium weight with slightly more reps.....

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 15 reps.
3. Seated Machine Row x 59kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Thursday 23rd July 2020: Chest Workout @ 11.00am 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 100kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 12 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 min.

Monday 27th July 2020: Arm workout @ 2.30pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 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 16 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 Low pull down x 3 sets x 16kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Tuesday 29th July 2020: Shoulder & Trap Workout @ 10.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

Friday 31st July 2020: Back workout @ 1.30pm in my Home Gym.

Medium weight with slightly more reps.....

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. Seated Machine Row x 67kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Monday 3rd August 2020: Chest Workout @ 2.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15,12,12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15,12,12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 min.

Wednesday 5th August 2020: Arm workout @ 3.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 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 16 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 Low pull down x 3 sets x 16kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

approx. 45 mins.

Monday 10th August 2020: Chest Workout @ 3.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15,15,15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15,15,12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.

The workout lasted approx. 50 min.

Tuesday 11th August 2020: Shoulder & Trap Workout @ 3.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 13 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 14 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. 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 11kg 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.

Thursday 13th August 2020: Back workout @ 2.15pm in my Home Gym.

Medium weight with slightly more reps.....

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. Seated Machine Row x 67kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Monday 17th August 2020: Chest Workout @ 2.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 105kg 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 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.

The workout lasted approx. 50 min.

Wednesday 19th August 2020: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. 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 11kg 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.

Thursday 20th August 2020: Back workout @ 2.00pm in my Home Gym.

Medium weight with slightly more reps.....

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. Seated Machine Row x 67kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.

approx. 45 mins.

Monday 24th August 2020: Chest Workout @ 2.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 105kg x 15,15,12 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 15 reps......then (no rest) Seated Machine Fly x 3 sets x 42kg x 15 reps.

The workout lasted approx. 50 min.

Tuesday 25th August 2020: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. 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.