Wednesday 27th March 2024: Shoulder & Trap Workout @ 12.30pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Standing DB Press x 17.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 60 mins.
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Thread: My journey to perfection!?!
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03-27-2024, 06:36 AM #1381
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Life is for Living.....& Lifting!
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04-14-2024, 05:19 AM #1382
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Saturday 13th April 2024: Chest Workout @ 2.00pm in my Home Gym.
Back home after a two week holiday in Orlando....ease myself back in gently....Medium weight workout.
1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 100kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 25kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...D.Bell Chest Flyes (Flat Bench) x 15kg D.Bells x 12 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 54kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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04-14-2024, 06:10 AM #1383
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Sunday 14th 2024: Back Workout @ 1.15pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 120kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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04-15-2024, 11:17 AM #1384
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 15th April 2024: Lower Body workout @ 6.15pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 140kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 60kg x 12 reps x 3 sets.
approx. 55 mins.Last edited by Stimac1976; 04-15-2024 at 11:30 AM.
Life is for Living.....& Lifting!
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04-17-2024, 11:31 AM #1385
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Wednesday 17th April 2024: Shoulder & Trap Workout @ 6.15pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 80kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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04-19-2024, 06:15 AM #1386
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 19th April 2024: Arm workout @ 1.15pm in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 7.5kg D.Bells x 20 reps per arm....then, no rest....Dual Hammer curls x 7.5kg D.Bell per arm x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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04-20-2024, 04:59 AM #1387
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Saturday 20th April 2024: Lower Body workout @ 11.45am in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 75`kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 60kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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04-22-2024, 10:50 AM #1388
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 22nd April 2024: Chest Workout @ 5.45pm in my Home Gym.
Medium/Heavy`ish weight workout.
1. Incline Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 100kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 15kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 54kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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04-23-2024, 10:39 AM #1389
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 23rd April 2024: Back Workout @ 5.45pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 120kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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04-26-2024, 06:27 AM #1390
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 26th April 2024: Shoulder & Trap Workout @ 1.15pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 80kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 7.5kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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04-29-2024, 11:27 AM #1391
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 29th April 2024: Chest Workout @ 6.30pm in my Home Gym.
Medium/Heavy`ish weight workout.
1. Incline Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 85kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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04-30-2024, 08:15 AM #1392
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 30th April 2024: Back Workout @ 2.45pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 120kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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05-03-2024, 02:10 AM #1393
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 5th May 2024: Lower Body workout @ 9.00am in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 67kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 75`kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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05-04-2024, 02:29 AM #1394
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Saturday 4th May 2024: Arm workout @9.30am in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 7.5kg D.Bells x 20 reps per arm....then, no rest....Dual Hammer curls x 7.5kg D.Bell per arm x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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05-06-2024, 03:17 AM #1395
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Sunday 6th May 2024: Shoulder & Trap Workout @ 10.00am in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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05-07-2024, 10:50 AM #1396
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 7th May 2024: Chest Workout @ 5.45pm in my Home Gym.
Medium/Heavy`ish weight workout.
1. Incline Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 90kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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05-10-2024, 06:45 AM #1397
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 10th May 2024: Back Workout @ 1.30pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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05-13-2024, 10:30 AM #1398
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 13th May 2024: Shoulder & Trap Workout @ 5.30pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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05-14-2024, 09:42 AM #1399
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 14th May 2024: Arm workout @ 4.45pm in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 15 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 7.5kg D.Bells x 20 reps per arm....then, no rest....Dual Hammer curls x 7.5kg D.Bell per arm x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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05-20-2024, 11:03 AM #1400
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 20th May 2024: Chest Workout @ 5.45pm in my Home Gym.
Medium/Heavy`ish weight workout.
1. Flat Olympic Bench Press x 85kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 95kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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05-21-2024, 08:21 AM #1401
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 21st May 2024: Back Workout @ 3.15
pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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05-24-2024, 06:18 AM #1402
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 24th May 2024: Shoulder & Trap Workout @ 1.15pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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05-27-2024, 04:19 AM #1403
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 27th May 2024: Chest Workout @ 11.15pm in my Home Gym.
Medium/Heavy`ish weight workout.
1. Flat Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine decline Bench Press x 95kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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05-28-2024, 11:06 AM #1404
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 28th May 2024: Back Workout @ 6.00pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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05-31-2024, 06:12 AM #1405
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 31st May 2024: Arm workout @ 1.00pm in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 57kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 57kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 15 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 10kg D.Bells x 20/15/12 reps per arm....then, no rest....Dual Hammer curls x 10kg D.Bell per arm x 20/15/12 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 20 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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06-03-2024, 10:40 AM #1406
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 3rd June 2024: Lower Body workout @ 5.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 67kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 75`kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 70kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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06-04-2024, 11:27 AM #1407
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 4th June 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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06-07-2024, 06:34 AM #1408
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 7th June 2024: Chest Workout @ 1.30pm in my Home Gym.
Medium/Heavy`ish weight workout.
1. Flat Olympic Bench Press x 80kg x 15 reps x 3 sets.
2. Machine decline Bench Press x 95kg x 12 reps x 3 sets.
3. 30 degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...Lying Cable-Machine Flyes (Flat Bench) x 21kg each arm x 12 reps x 3 sets.
5. Cable-Machine standing Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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06-10-2024, 11:20 AM #1409
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 10th June 2024: Back Workout @ 6.00pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 15 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 78kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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06-11-2024, 11:16 AM #1410
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 11th June 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row Cable Machine x 3 sets x 45kg x 12 reps....,then, no rest....Shrugs x 90kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Incline reverse DB Flyes x 10kg DBs x 15 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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