Wednesday 2nd February 2022: Back workout @ 7.00pm in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 80kg x 3 sets x 15 reps - Ronnie: 80kg x 12,10,10 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps - Ronnie: 100kg x 12,10,10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps - Ronnie: 25kg x 24 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 10 reps - Ronnie: 30kg x 12,12,12 reps.
5. Seated Machine Row x 65kg x 12 reps x 3 sets - Ronnie same.
6. Lat Pull-Down x 25kg x 12 reps x 3 sets - Ronnie same.
approx. 45 mins.
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Thread: My journey to perfection!?!
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02-02-2022, 11:56 AM #991
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Life is for Living.....& Lifting!
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02-03-2022, 03:52 AM #992
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Thursday 3rd February 2022: Shoulder & Trap Workout @ 10.30am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar 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.Life is for Living.....& Lifting!
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02-06-2022, 05:45 AM #993
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Saturday 5th February 2022: Chest Workout @ 3.30pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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02-06-2022, 06:13 AM #994
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Sunday 6th February 2022: Lower Body workout @ 1.00pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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02-09-2022, 04:52 AM #995
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02-09-2022, 05:32 AM #996
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02-09-2022, 06:04 AM #997
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 9th February 2022: Lower Body workout @ 1.00pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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02-09-2022, 04:20 PM #998
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02-14-2022, 11:18 AM #999
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Monday 14th February 2022: Chest Workout @ 5.30pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 12 reps - Ronnie: 80kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps - Ronnie: 70kg x 12 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 59kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.
The workout lasted approx. 45 min.Life is for Living.....& Lifting!
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02-16-2022, 03:16 AM #1000
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 16th February 2022: Back workout @ 10.30am in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 65kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets
approx. 45 mins.Life is for Living.....& Lifting!
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02-18-2022, 06:50 AM #1001
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Friday 18th February 2022: Shoulder & Trap Workout @ 1.30pm in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar 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.Life is for Living.....& Lifting!
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02-20-2022, 03:16 AM #1002
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Sunday 20th February 2022: Lower Body workout @ 10.00am in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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02-22-2022, 11:31 AM #1003
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Tuesday 22nd February 2022: Chest Workout @ 6.30pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 15 reps - Ronnie: 80kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps - Ronnie: 70kg x 12 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 59kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.
The workout lasted approx. 45 min.Life is for Living.....& Lifting!
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02-26-2022, 03:27 AM #1004
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Saturday 26th February 2022: Shoulder & Trap Workout @ 10.30pm 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....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12,10,8 reps......Ronnie: 70kg x 12,10,8 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,10,8 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 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 - Ronnie same.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
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02-27-2022, 07:27 AM #1005
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Sunday 27th February 2022: Lower Body workout @ 1.45pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets - Ronnie same weight but 12 reps on each.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie 60kg, same reps & sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-02-2022, 06:57 AM #1006
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 2nd March 2022: Chest Workout @ 1.30pm in my Home Gym.
Super=sets: Medium weight:
1. Marcy Machine Flat Bench Press x 100kg x 12 reps....then, no rest....Olympic bar bench press x 70kg x 12 reps...3 sets of each.
2. Machine 45 degree Incline Bench Press x 80kg x 12 reps....then, no rest.....Olympic bar incline x 60kg x 12 reps....3 sets of each.
3. Machine decline bench press x 60kg x 12 reps....then, no rest.....Olympic bar decline x 60kg x 12 reps....3 sets of each.
4. Seated Machine Press x 100kg x 12 reps....then, no rest....Machine Chest Flyes x 42kg x 12 reps....3 sets of each.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-04-2022, 06:57 AM #1007
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Friday 4th March 2022: Back workout @ 2.00pm in my Home Gym.
Super-sets - Medium weight.
1. Standing Bent-over Machine row x 80kg x 12 reps....then, no rest....Standing bent-over Olympic bar row 35kg x 12 reps....3 set of each.
2. Seated Machine Pull-down x 100kg x 3 sets x 12 reps....then, no rest....seated Bent-over-Bench Row x 40kg x 12 reps....3 sets of each.
3. Standing Machine Pull-up x 33kg x 12 reps....then, no rest....Deadlift x 60kg x 6 reps....3 sets of each.
4. Seated Machine Row x 65kg x 12 reps....then, no rest...Lat Pull-Down x 33kg x 12 reps....3 sets of each.
approx. 45 mins.Life is for Living.....& Lifting!
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03-05-2022, 03:55 AM #1008
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Saturday 5th March 2022: Lower Body workout @ 11.00am in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets - Ronnie same weight but 12 reps on each.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie 60kg, same reps & sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-07-2022, 11:55 AM #1009
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Monday 7th March 2022: Shoulder & Trap Workout @ 6.30.pm 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....Ronnie: same weight x 10,10,10 reps reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12,12,12 reps......Ronnie: 70kg x 12,12,12 reps.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 60kg EZ Bar x 12 reps....Ronnie: 40kg x 12,11,12 reps
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set RONNIE 15K- 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 12 reps - Ronnie same.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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03-09-2022, 07:02 AM #1010
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 9th March 2022: Back workout @ 1.30pm in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Standing Machine Pull-up x 33kg 3 sets x 18 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 65kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets
approx. 45 mins.Life is for Living.....& Lifting!
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03-11-2022, 06:55 AM #1011
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Friday 11th 2022: Chest Workout @ 2.00pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 130kg x 15 reps - Ronnie: 80kg x 15 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps - Ronnie: 70kg x 15 reps x 3 sets.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps - Ronnie: 15kg DB`s x 12 reps x 3 sets.
4. Seated Machine Press x 3 sets x 100kg x 25 reps - Ronnie: 100kg x 9 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets - Ronnie: 33kg x 12 reps x 3 sets.
The workout lasted approx. 45 min.Life is for Living.....& Lifting!
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03-12-2022, 07:58 AM #1012
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Saturday 5th March 2022: Lower Body workout @ 2.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 15 reps....x 4 sets.
3. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-16-2022, 07:42 AM #1013
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 16th March 2022: Back workout @ 12.30pm in my Home Gym.
Light/medium Weight - more reps.
1. Bent-over Machine row x 90kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 100kg x 3 sets x 20 reps.
3. Standing Machine Pull-up x 33kg 3 sets x 20 reps
4. Bent-over-Bench Row x 40kg x 3 sets x 15 reps.
5. Seated Machine Row x 59kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets
approx. 45 mins.Life is for Living.....& Lifting!
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03-18-2022, 09:07 AM #1014
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Friday 18th March 2022: Chest Workout @ 3.00pm in my Home Gym.
Light/Medium weight: 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 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 25 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
The workout lasted approx. 45 min.Life is for Living.....& Lifting!
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03-19-2022, 03:32 AM #1015
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Saturday 19th March 2022: Shoulder & Trap Workout @ 9.30am in my Home Gym.
Medium weight but slightly 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.
3. SEATED - FREE WEIGHT SHOULDER PRESS: 3 sets x 40kg EZ Bar x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - then...no rest...D.bell side lateral raise x 13kg x 12 reps x 3 sets.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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03-23-2022, 12:31 PM #1016
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 23rd March 2022: Lower Body workout @ 6.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 16 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 16 reps....x 4 sets....Ronnie 15 reps of each.
3. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.....Ronnie same.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.....Ronnie same.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets....Ronnie same reps but 60kg.
approx. 45 mins.Life is for Living.....& Lifting!
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03-24-2022, 12:16 PM #1017
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Thursday 24th March 2022: Back & Bicep workout @ 6.30pm in my Home Gym.
Super-sets: Light/medium Weight - more reps.
1. Bent-over Machine row x 70kg x 3 sets x 20 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 15 reps x 3 sets of each...Ron 15 & 15 reps.
2. Seated Machine Pull-down x 90kg x 3 sets x 15 reps......then, no rest....Standing bicep curl x 11kg d.bells x 20 reps...Ron same.
3. Bent-over-Bench Row x 35kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 20 reps...Ron same.
5. Seated Machine Row x 59kg x 15 reps x 3 sets....Ron same.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron same.
approx. 45 mins.Life is for Living.....& Lifting!
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03-28-2022, 11:46 AM #1018
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Monday 28th March 2022: Chest, Shoulder & Trap Workout @ 9.30am in my Home Gym.
Super-sets.....Medium weight but slightly more reps...
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps......then, no rest.... Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets - Ron: 80kg x 12 & 30kg x 12.
2. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 15 reps....then, no rest....Seated D. bell shoulder press x 15kg D. bells x 15 reps x 3 sets - Ron 70k x 12 & same weight as Adam, but 12,10,8 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D. bells x 15 reps....then, no rest....Shoulder Press Machine x 60kg x 3 sets x 12 reps....Ron: 12,10,10 reps x 40kg x 8 reps.
4. Seated Machine Press x 3 sets x 100kg x 15 reps....then, no rest....Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 10 reps - then...no rest...D. bell side lateral raise x 11kg x 8 reps x 3 sets - Ron same weight, however 10kg front plate raise & 5kg side raise x 10x10x10 reps.
5. Machine Chest Flyes x 42kg x 15 reps x 3 sets....then, no rest....Standing Machine Shrug x 80kg x 3 sets x 12 reps.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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03-30-2022, 04:32 AM #1019
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Wednesday 30th March 2022: Lower Body workout @ 10.30pm 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 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 80kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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04-01-2022, 08:10 AM #1020
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,391
- Rep Power: 3168
Friday 1st April 2022: Back & Bicep workout @ 2.30pm in my Home Gym.
Super-sets: Light/medium Weight - more reps.
1. Bent-over Machine row x 70kg x 3 sets x 15 reps......then, no rest....Standing EZ bar bicep curl x 20 kg x 15 reps x 3 sets of each.
2. Seated Machine Pull-down x 90kg x 3 sets x 15 reps......then, no rest....Standing bicep curl x 11kg d.bells x 20 reps.
3. Bent-over-Bench Row x 35kg x 3 sets x 15 reps...then, no rest....Standing bicep hammer x 11kg d.bells x 20 reps.
5. Seated Machine Row x 59kg x 15 reps x 3 sets....& Bicep curls x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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