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Thursday 5th December 2019: Shoulder Workout @ 9.00am in my Home Gym.

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...

Hi Mate, for the larger muscle groups I tend to stick with 12 heavy reps to build muscle. For the smaller muscles I tend to go a little lighter but higher on the rep range as not to damage myself....

Tuesday 3rd December 2019: Back & Bicep workout @ 2.00pm in my Home Gym.

1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3....

Saturday 30th November 2019: Chest Workout @ 11.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine...

Wednesday 27th November 2019: Shoulder Workout @ 9.00am in my Home Gym.

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.
3. SEATED...

Sunday 24th November 2019: Back & Bicep workout @ 10.30am in my Home Gym.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 105kg x 3 sets x 12 reps.
3....

Friday 22nd November 2019: Chest Workout @ 9.30am in my Home Gym.

1. March Machine Flat Bench Press x 3 sets x 95kg x 12 reps - up weight to 100kg next week.
2. Flat D.B. Press x 3 sets 36kg...

Sunday 10th November 2019: Shoulder Workout @ 11.00am in my Home Gym.

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.
3. SEATED...

Friday 8th November 2019: Back & Bicep workout @ 7.30am in my Home Gym.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Lat Pull-down x 100kg x 3 sets x 12 reps.
3. Seated...

Tuesday 5th November 2019: Chest Workout @ 9.30am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps - switch to Marcy Machine next week & up weight.
2. Flat D.B. Press x 3...

Saturday 2nd November 2019: Shoulder Workout @ 10.00am in my Home Gym.

1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg per D.B. x 12 reps....

Thursday 31st October 2019: Leg Workout @ 9.00am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 4 sets x 16 reps x 100kg - Machine Calf Press x 3 sets x 16 reps x 100kg....

Tuesday 29th October 2019: Chest Workout @ 8.45am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45...

Sunday 27th October 2019: Back & Trap workout @ 10.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
3. Seated...

Friday 25th October 2019: Shoulder Workout @ 9.00am in my Home Gym.

1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 reps.
4....

Thursday 24th October 2019: Leg Workout @ 9.00am in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 4 sets x 15 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg....

Tuesday 22nd October 2019: Chest Workout @ 9.15am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 45...

Saturday 19th October 2019: Back & Trap workout @ 11.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 30kg x 14 reps x 3 sets.
2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
3. Seated...

Tuesday 15th October 2019: Chest Workout @ 9.15am in my Home Gym.

1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
3. Machine 45...

Sunday 13th October 2019: Back & Trap workout @ 2.00pm in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
3. Seated...