My journey to perfection!?!

[Stimac1976]

Tuesday 30th January 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
2. Shoulder Press Machine x 90kg x 12 reps x sets. Ron: same weight x 8 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 8 reps.
4. Standing Military Press x 35kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets. Ron: same weight x 8 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x kg side lateralsRon: same.

The workout lasted approx. 60 mins.

[Stimac1976]

Thursday 1st February 2024: Back Workout @ 7.30pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 130kg x 12 reps x sets. Ron: same weight x 8 reps.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets. Ron: same weight x 8 reps.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
4. Seated Machine Row x 67kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
5. Bent over Cable row x 45kg x 12 reps per arm x 3 sets. Ron: same weight x 10 reps per arm.
6. Seated Machine Row (high to lo) x 69kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets. Ron: same weight & reps.

approx. 55 mins.

[Stimac1976]

Saturday 3rd February 2024: Chest Workout @ 11.45am in my Home Gym.

Medium/Heavy weight.

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg 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 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12
reps x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Monday 5th February 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 150kg 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 7th 2024: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Heavy/Meduim weight.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets. Ron: same weight x 10 reps.
2. Shoulder Press Machine x 95kg x 12 reps x sets. Ron: 90kg x 10 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 8 reps.
4. Standing Military Press x 35kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets. Ron: same weight x 8 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 7.5kg D.B side laterals.

The workout lasted approx. 60 mins.

[Stimac1976]

Friday 9th February 2024: Back Workout @ 3.30m 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 55kg 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 45kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to lo) x 69kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.

approx. 55 mins.

[Stimac1976]

Monday 12th February 2024: Chest Workout @ 6.30pm in my Home Gym.

Medium/Heavy weight.

1. Olympic Bench Press x 95kg x 12 reps x 3 sets....Ron: same weight x 5/4/2 reps.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets....Ron: 100kg x 12 & 105kg x 10/8 reps
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets....Ron: 22.5kg DBs x 12 & 25kg DBs x 10/10 reps.
4. Seated Machine Press x 100kg x 15 reps x 3 sets....Ron: same weight & reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12
reps x 3 sets....Ron: same weights & reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 15th February 2024: Shoulder & Trap Workout @ 6.30pm 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 80kg x 12 reps x 3 sets. Ron: same weight & same reps.
2. Shoulder Press Machine x 95kg x 12 reps x sets. Ron: same weight x 8 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 10 reps.
4. Standing Military Press x 35kg x 12/10/12 reps x 3 sets. Ron: same weight x 12/10/8 reps.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets. Ron: same weight x 10 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 7.5kg D.B side laterals.

The workout lasted approx. 60 mins.

[Stimac1976]

Friday 16th February 2024: Back Workout @ 3.00pm 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 55kg 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 10 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 19th February 2024: Chest Workout @ 6.15+pm in my Home Gym.

Medium/Heavy weight.

1. Olympic Bench Press x 100kg x 11,12,9 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg 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 15 reps x 3 sets.
5. Machine Chest Flyes x 42kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Wednesday 21st February 2024: Arm workout @ 4.30p+m 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 D.B. Curl x 15kg D.Bells x 20 reps....then, no rest....Hammer curls x 15kg 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]

Friday 23rd February 2024: Shoulder & Trap Workout @ 3.15pm 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 100kg x 12 reps x sets.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm.

The workout lasted approx. 60 mins.

[Stimac1976]

Saturday 24th February 2024: Back Workout @ 11.30am 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 55kg 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 26th February 2024: Lower Body workout @ 6.30pm 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 59kg x 15 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 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 28th February 2024: Chest Workout @ 6.00pm in my Home Gym.

Medium/Heavy weight.

1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg 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 15 reps x 3 sets.
5. Machine Chest Flyes x 42kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12
reps x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 29th February 2024: Shoulder & Trap Workout @ 6.30pm 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 sets.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm.

The workout lasted approx. 60 mins.

[Stimac1976]

Friday 1st March 2024: Bicep workout @ 1.30m in my Home Gym.

1. Standing EZ Bar Curl x 30kg x 15 reps x 3 sets.
2. Two-hand standing machine Hammer curl x 3 sets x 51kg.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm x 3 sets.
4. Standing D.B. Curl x 12.5kg D.Bells x 20 reps....then, no rest....Hammer curls x 12.5kg x 20 reps x 3 sets.
5. Seated D.B. Curl x 7.5kg D.Bells x 12 reps x 3 sets. per arm.
6. 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]

Sunday 3rd March 2024: Back Workout @ 10.30am 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 55kg 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 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]

Wednesday 6th March 2024: Chest Workout @ 2.45pm in my Home Gym.

Medium/Heavy weight.

1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg 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 15 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 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 20kg x 12 reps x 3 sets.

The workout lasted approx. 60 mins.

[Stimac1976]

Friday 8th March 2024: Arm workout @ 2.15pm 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]

Sunday 10th March 2024: Shoulder & Trap Workout @ 9.00am 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 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 35kg 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]

Monday 11th March 2024: Back Workout @ 6.30pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 140kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg 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 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]

Thursday 14th March 2024: Chest Workout @ 7.00pm in my Home Gym.

Medium/Heavy weight.

1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg 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...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 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.

[Stimac1976]

Saturday 16th March 2024: Arm workout @ 11.15am 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]

Monday 18th March 2024: Shoulder & Trap Workout @ 6.30pm 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]

Tuesday 19th March 2024: Back Workout @ 3.30pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 140kg 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 12/12/10 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]

Friday 22nd March 2024: Chest Workout @ 1.45pm in my Home Gym.

Medium/Heavy weight.

1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg 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...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]

Saturday 22nd March 2024: Arm workout @ 11.30am 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]

Sunday 24th March 2024: Lower Body workout @ 12.00pm 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 15 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 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]

Monday 25th March 2024: Back Workout @ 6.15pm in my Home Gym.

Medium/Heavy weights.

1. Seated Machine Pull-down x 140kg 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 12/12/10 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.