My journey to perfection!?!

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.

[Stimac1976]

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.