Monday 13th April 2020: Chest Workout @ 11.30am in my Home Gym.
Lighter & 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 32kg 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 12 reps.
The workout lasted approx. 50 min.
|
Thread: My journey to perfection!?!
-
04-13-2020, 04:37 AM #781
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Life is for Living.....& Lifting!
-
04-14-2020, 02:25 AM #782
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Tuesday 14th April 2020: Back workout @ 9.30am in my Home Gym.
Lighter with more reps.....
1. Bent-over Machine row x 85kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 105kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 15 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 16 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.
approx. 45 mins.Life is for Living.....& Lifting!
-
04-16-2020, 03:16 AM #783
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Thursday 16th April 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.
Less weight but more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 16 reps x 3 sets.
2. Shoulder Press Machine x 80kg x 3 sets x 17 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 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 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.Life is for Living.....& Lifting!
-
04-18-2020, 04:00 AM #784
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Saturday 18th April 2020: Arm workout @ 10.30am 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 pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.Life is for Living.....& Lifting!
-
-
04-19-2020, 03:53 AM #785
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Sunday 19th April 2020: Chest Workout @ 10.30am in my Home Gym.
Medium weight & slightly more reps.......
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 85kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg 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 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
04-21-2020, 05:51 AM #786
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Tuesday 21st April 2020: Back workout @ 12.30pm in my Home Gym.
Lighter with more reps.....
1. Bent-over Machine row x 85kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 105kg x 3 sets x 16 reps.
3. Seated Machine Row x 50kg x 15 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 18 reps.
6. Bent-over-Bench Pull x 50kg x 3 sets x 12,12,12 reps.
approx. 45 mins.Life is for Living.....& Lifting!
-
04-22-2020, 06:16 AM #787
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Wednesday 22nd April 2020: Leg Workout @ 1.00pm in my Home Gym.
5 Mins of Leg Stretches.
Super-set: Standing Squats (Swiss-Ball supporting my back against a wall) x 4 sets x 15 reps x 20kg DB`s in each hand - Standing Calf Raise (body-weight) x 3 sets x 20 reps.
Super-set: Machine Press x 4 sets x 15 reps x 85kg - Machine Calf Press x 3 sets x 15 reps x 85kg.
Machine Squat x 3 sets x 12 reps x 65kg.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
-
04-24-2020, 05:55 AM #788
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 24th April 2020: Shoulder & Trap Workout @ 1.00pm in my Home Gym.
Less weight but more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 17 reps x 3 sets.
2. Shoulder Press Machine x 85kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 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 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.Life is for Living.....& Lifting!
-
-
04-25-2020, 03:23 AM #789
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Saturday 25th April 2020: Chest Workout @ 10.00am in my Home Gym.
Medium weight & slightly more reps.......
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 85kg x 20 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg 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 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
04-27-2020, 07:41 AM #790
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Monday 27th April 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 pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.Life is for Living.....& Lifting!
-
04-30-2020, 07:25 AM #791
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Thursday 30th April 2020: Back workout @ 2.00pm in my Home Gym.
Lighter with more reps.....
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 105kg x 3 sets x 16 reps.
3. Seated Machine Row x 50kg x 15 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.Life is for Living.....& Lifting!
-
05-02-2020, 03:48 AM #792
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Saturday 2nd May 2020: Chest Workout @ 10.00am in my Home Gym.
Medium weight & slightly more reps.......
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 17 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 16 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg 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 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
-
05-05-2020, 01:27 AM #793
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Tuesday 5th May 2020: Arm workout @ 8.30am 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 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...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.Life is for Living.....& Lifting!
-
05-08-2020, 04:25 AM #794
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 8th May 2020: Back workout @ 11.00am in my Home Gym.
Lighter with more reps.....
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.Life is for Living.....& Lifting!
-
05-10-2020, 04:01 AM #795
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Sunday 10th May 2020: Chest Workout @ 10.00am in my Home Gym.
Medium weight & slightly more reps.......
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 18 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 17 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg 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 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
05-14-2020, 01:15 AM #796
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Thursday 14th May 2020: Shoulder & Trap Workout @ 8.30am 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 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg 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 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.Life is for Living.....& Lifting!
-
-
05-15-2020, 01:29 AM #797
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 15th May 2020: Back workout @ 8.30am 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 110kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.Life is for Living.....& Lifting!
-
05-17-2020, 03:46 AM #798
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Sunday 17th May 2020: Chest Workout @ 10.00am in my Home Gym.
Medium/Heavy weight & slightly more reps.......
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 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Seated Machine Fly x 3 sets x 50kg x 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
05-19-2020, 01:38 AM #799
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Tuesday 19th May 2020: Arm workout @ 8.30am 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 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...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.Life is for Living.....& Lifting!
-
05-22-2020, 07:19 AM #800
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 22nd May 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 110kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.Life is for Living.....& Lifting!
-
-
05-24-2020, 03:58 AM #801
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Sunday th May 2020: Chest Workout @ 10.30am in my Home Gym.
Medium/Heavy weight & slightly more reps.......
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 13 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 13 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg 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 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
05-27-2020, 01:01 AM #802
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Wednesday 27th May 2020: Arm workout @ 8.00am 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 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...Tricep Dip-station x body weight x 3 sets x 12 reps.
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.Life is for Living.....& Lifting!
-
05-29-2020, 02:01 AM #803
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 27th May 2020: Shoulder & Trap Workout @ 8.30am 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 90kg x 3 sets x 13 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 27kg per D.B. x 15,12,12 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 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.Life is for Living.....& Lifting!
-
05-30-2020, 05:44 AM #804
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Saturday 30th May 2020: Back workout @ 12.00pm 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 110kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.Life is for Living.....& Lifting!
-
-
06-01-2020, 06:29 AM #805
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Monday 1st June 2020: Chest Workout @ 1.00pm in my Home Gym.
Medium/Heavy weight & slightly more reps.......
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 14 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 14 reps.
3. 30 degree Incline D.B. Press x 3 sets 32kg 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.Life is for Living.....& Lifting!
-
06-04-2020, 01:24 AM #806
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Thursday 4th June 2020: Shoulder & Trap Workout @ 8.30am 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 27kg per D.B. x 15,15,12 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 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.Life is for Living.....& Lifting!
-
06-05-2020, 01:46 AM #807
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 5th June 2020: Back workout @ 8.00am 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 115kg x 3 sets x 15 reps.
3. Seated Machine Row x 50kg x 16 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.Life is for Living.....& Lifting!
-
06-08-2020, 01:44 AM #808
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Monday 8th June 2020: Chest Workout @ 8.30am 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.Life is for Living.....& Lifting!
-
-
06-10-2020, 01:13 AM #809
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Wednesday 10th June 2020: Arm workout @ 8.00am 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.Life is for Living.....& Lifting!
-
06-12-2020, 01:59 AM #810
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Friday 12th June 2020: Shoulder & Trap Workout @ 8.30am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 35kg x 14 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 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 10 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
Bookmarks