My journey to perfection!?!

[Stimac1976]

Sunday 10th July 2022: Arm workout @ 10.30am in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
5. 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.

[Stimac1976]

Tuesday 12th July 2022: Back workout @ 6.30pm in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps....Ron: 70kg x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps....Ron: 120kg x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm....Ron: 25kg DBs x 12 reps per arm.
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps....Ron: same weight x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets....Ron: same weight x 12 reps.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same.

approx. 50 mins.

[Stimac1976]

Wednesday 13th July 2022: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

Heavy`ish....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 110 kg x 3 sets x 12,10,8 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 14th July 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 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 12 reps per leg x 3 sets.
4. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 2 sets.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Standing Machine Squat x 100kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

Saturday 16th July 2022: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish....

1. Olympic Bench Press x 90kg x 12,12,12 reps....Ron: 60kg x 12 reps x 65kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 12,12,10 reps x 100kg.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg x 11,10,12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest....DB Flyes x 12 reps x 15kg DBs....Ron: 42kg x 12,10,10 reps, then 10kg DBx x 12 reps.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps....Ron: same weight x 12 & 12 reps.

The workout lasted approx. 60 min.

[Stimac1976]

Sunday 17th July 2022: Arm workout @ 10.30am in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
5. 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.

[Stimac1976]

Tuesday 19th July 2022: Back workout @ 10.15am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm.
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same.

approx. 50 mins.

[Stimac1976]

Thursday 21st July 2022: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Heavy`ish....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets....Ron: same.
2. Shoulder Press Machine x 110 kg x 3 sets x 12,12,12 reps....Ron: 90 kg x 12 reps x 3 sets
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps....Ron: 35kg over-head shoulder press x 15 reps x 3 sets.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm...Ron: 20kg x 3, then same.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[therealocgamer]

Just out of curiosity - what equipment do you have in the home gym?

[Stimac1976]

Just out of curiosity - what equipment do you have in the home gym?

Hey there!
A good mixture of machines and free Olympic weights.
Benches, adaptable dumb/bells, kettle-bells, leg presses.....to many to mention individually.
Set it up in 2009 and updates every few years.
Thanks.

[Stimac1976]

Friday 22nd July 2022: Lower Body workout @ 1.30pm 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 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.
4. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 2 sets.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

Saturday 23rd July 2022: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish....

1. Olympic Bench Press x 95kg x 12,10,8 reps....Ron: 60kg x 12 reps x 65kg x 12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 12,12,10 reps x 100kg.
3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg x 11,10,12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest....DB Flyes x 12 reps x 15kg DBs....Ron: 42kg x 12,12,12 reps, then 10kg DBx x 12 reps.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps....Ron: same weight x 12 & 12 reps.

The workout lasted approx. 60 min.

[Stimac1976]

Monday 25th July 2022: Arm workout @ 6.15pm in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
5. 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.

[Stimac1976]

Wednesday 27th July 2022: Back workout @ 10.15am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps....Ron: 70kg x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps....Ron: 120kg x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm....Ron: 25kg DBs x 12 reps per arm.
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps....Ron: same weight x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets....Ron: same weight x 12 reps.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets....Ron: same 33kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Thursday 28th July 2022: Shoulder & Trap Workout @ 2.30pm in my Home Gym.

Medium weight with more reps....

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80 kg x 3 sets x 15 reps.
3. Seated EZ Bar Shoulder Press: 3 sets x 40kg DBs x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm...Ron: 20kg x 3, then same.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Friday 29th July 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 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.
4. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 2 sets.....Standing body-weight calf raises x 20 reps x 2 sets.
6. Standing Machine Squat x 80kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

Good appreciation for those who want to start their workout journey.

Many thanks for the comment. Wish you all the best with your journey!.

[Stimac1976]

Saturday 30th July 2022: Chest Workout @ 10.00am in my Home Gym.

Heavy`ish....

1. Olympic Bench Press x 95kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps.

The workout lasted approx. 60 min.

[Stimac1976]

Monday 1st August 2022: Arm workout @ 6.30pm in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
5. 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.

[Stimac1976]

Wednesday 3rd August 2022: Shoulder & Trap Workout @ 11.30am in my Home Gym.

Medium/heavy weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm...Ron: 20kg x 3, then same.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 4th August 2022: Back workout @ 10.30am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets.

approx. 50 mins.

[Stimac1976]

Saturday 6th August 2022: Chest Workout @ 1.45pm in my Home Gym.

Heavy`ish....

1. Olympic Bench Press x 100kg x 12,10,8 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps.

The workout lasted approx. 60 min.

[Stimac1976]

Sunday 7th August 2022: Arm workout @ 10.30am in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
5. 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.

[Stimac1976]

Wednesday 10th August 2022: Shoulder, Trap & Back Workout @ 6.15am in my Home Gym.

Medium/heavy weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
4. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
5. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.
6. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm...Ron: 20kg x 3, then same.
7. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 60 mins.

[Stimac1976]

Saturday 13th August 2022: Chest Workout @ 10.45Am in my Home Gym.

Heavy`ish....

1. Olympic Bench Press x 90kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest.
5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps.

The workout lasted approx. 60 min.

[Stimac1976]

Sunday 14th August 2022: Arm workout @ 10.30am in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
5. 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.

[Stimac1976]

Return to the gym after 2 week holiday in Florida.

Wednesday 31st August 2022: Chest Workout @ 2.30pm in my Home Gym.

Heavy`ish....

1. Olympic Flat Bench Press x 90kg x 12 reps.
2. Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
4. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
5. Super-Set: DB Incline Chest Flyes x 15kg x 12 reps, then, no rest...Body weight Press-ups x 12 reps x 3 sets..

The workout lasted approx. 60 min.

[Stimac1976]

Saturday 3rd September 2022: Back workout @ 12.30am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 65kg x 4 sets x 15 reps.
2. Seated Machine Pull-down x 130kg x 4 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 4 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 4 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets.

approx. 50 mins.

[Stimac1976]

Sunday 4th September 2022: Shoulder & Trap Workout @ 12.15pm in my Home Gym.

Medium/heavy weight....

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 110kg x 3 sets x 15 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Saturday 10th September 2022: Back workout @ 10.30am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 42kg x 12 reps x 3 sets.

approx. 50 mins.