My journey to perfection!?!

[Stimac1976]

Saturday 3rd June 2023: Chest Workout @ 9.30am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 15,12,12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Wednesday 7th June 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 10 reps.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 70kg x 12,12,11 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 15kg x 8 reps.
4. Standing Military Press x 40kg x 12 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 90kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 8th June 2023 @ 6.15pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.....Ron: 60k x 10 reps
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.....Ron: 90kg x 12 reps
3. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.....Ron: 40kg x 12 reps.
4. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: 90kg x 12 reps.
5. Bent over DB row x 22.5kg DBs x 3 sets x 12 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Sunday 11th June 2023: Chest Workout @ 9.30am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 15 reps x 3 sets.....Ron: 60kg x 15,15,14 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 100kg x 15 reps.....Ron: 80kg x 13,12,10 reps.
3. 30` degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.....Ron: 15kg x 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Wednesday 14th June 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 20,15,12 reps x 3 sets.....Ron: 30kg x 12,12...then 20kg x 15reps.
2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.....Ron: 80kg x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.....Ron: 15kg x 10 reps.
4. Standing Military Press x 20kg x 15 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Friday 16th June 2023 @ 2.45pm in my Home Gym.

Medium weight & reps.

1. Bent-over Olympic-bar row x 50kg x 3 sets x 20 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
4. Seated Machine Row x 90kg x 20 reps x 3 sets.
5. Bent over Cable row x 21kg x 3 sets x 12 reps per arm.
6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Saturday 17th June 2023: Chest Workout @ 10.15am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 15 reps x 3 sets.
2. Machine 30 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 15 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Monday 99th June 2023: 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45
kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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 20th June 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

Heavy/Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.....Ron: 25kg x 15 reps.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps x 3 sets.....Ron: 80kg x 12,12,10 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 15kg x 12 reps.
4. Standing Military Press x 30kg x 8 reps x 3 sets.....Ron: 30kg x 8 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Tursday 22nd June 2023 @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 120/130/140kg x 3 sets x 121/12/12 reps.....Ron: 110/120/120 x 10,8,6 reps.
2. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12/10/12 reps.....Ron: 50kg x 12/10/8 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: same weight x 15 reps.
4. Bent over Cable row x 21/27/33kg x 3 sets x 12 reps per arm.....Ron: same weight x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
6. Dead Lift: 60kg x 10 reps.....Ron: same.

approx. 50 mins.

[Stimac1976]

Saturday 24th June 2023: Chest Workout @ 9.15am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 100kg x 10/10/8 reps x 3 sets.....Ron: 80kg x 6, 70kg x 8/6 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps.....Ron: 90kg x 12/10/8 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.....Ron: 20kg x 12...22.5kg x 8/8 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Sunday 25th June 2023: Lower Body workout @ 2.45pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 20 reps x 3 sets.
3. Seated one-leg Press x 50 kg x 10 reps per leg x 3 sets...then, no rest...Standing body-weigh calf raises x 20 reps x 3 sets.
4. Seated Leg Extension x 50 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing olympic Barbell Squat x 50kg x 10 reps x 2 sets.

approx. 50 mins.

[Stimac1976]

Monday 26th June 2023: 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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 28th June 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.....Ron: 25kg x 12 reps.
2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.....Ron: 80kg x 12,12,10 reps.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 12 reps x 3 sets.....Ron: 17.5kg x 9 reps.
4. Standing Military Press x 20kg x 15 reps x 3 sets.....Ron: 20kg x 12 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 29th June 2023 @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.....Ron: 110kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 15 reps.....Ron: 50kg x 12/10/8 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: same weight x 15 reps.
4. Bent over Cable row x 33kg x 3 sets x 12 reps per arm.....Ron: same weight x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Monday 3rd July 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 15,15,12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 6th July 2023 @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.....Ron: 120kg x 8 reps.
2. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.....Ron: 50kg x 12 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: same weight x 15 reps.
4. Bent over Cable row x 39kg x 3 sets x 12 reps per arm.....Ron: same weight x 12 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Saturday 8th July 2023: Shoulder & Trap Workout @ 11.45am in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets..
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Sunday 9th July 2023: Chest Workout @ 10.45am in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 15 reps x 3 sets....Ron: 80kg x 7,5,5 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps....Ron: 120kg x 5,4,5 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 25kg D. Bells x 15 reps....Ron: 25kg x 6,7, reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Tuesday 11th July 2023: Arm workout @ 6.45pm 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 27kg x 12 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 27kg x 12 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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]

Thursday 13th July 2023: Shoulder & Trap Workout @ 6.30m in my Home Gym.

Medium weight....more reps...

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 12 reps.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 80kg x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 17.5kg x 10/12/10 reps.
4. Standing Military Press x 35kg x 12 reps x 3 sets.....Ron: 30kg x 10/8/8 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Friday 14th July 2023: Bck Workout @ 3.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
2. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 15 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.
4. Bent over Cable row x 39kg x 3 sets x 12 reps per arm.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Tuesday 18th July 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 30kg D. Bells x 12 reps.
4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Thursday 20th July 2023: Back Workout @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.....Ron: 110kg x 12 reps.
2. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 12 reps.....Ron: 50kg x 12 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: 90kg x 15 reps.
4. Bent over Cable row x 45kg x 3 sets x 12 reps per arm.....Ron: same weight x 10 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Friday 21st July 2023: Shoulder & Trap Workout @ 3.00pm in my Home Gym.

Medium weight....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 x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Monday 24th July 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 95kg x 12/12/11 reps x 3 sets.....Ron: 80kg x 6/6/3 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.....Ron: 110kg x6/5 reps, 80kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 30kg D. Bells x 12 reps.....Ron: 22.5kg x 8 reps.
4. Machine Chest Flyes x 42kg x 15 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Wednesday 27th July 2023: Back Workout @ 6.30pm in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.....Ron: 130kg x 8 reps.
2. Bent-over-Bench Z-Bar Row x 65kg x 3 sets x 12/12/10 reps.....Ron: 60kg x 8 reps.
3. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: 90kg x 15 reps....then....bent-over DB reverse flyes x 5 kg DB x 12 reps.
4. Bent over Cable row x 45kg x 3 sets x 12 reps per arm.....Ron: same weight x 10 reps.
5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Thursday 27th July 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium weight....more reps...

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 3 sets x 12 reps x 3 sets.....Ron: sameweight x 7/6/6 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets.....Ron: 20 kg x 7/6/6 reps.
4. Standing Military Press x 35kg x 12/12/15 reps x 3 sets.....Ron: sameweight x 8/10/8 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
6. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Monday 31st July 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 95kg x 15/12/12 reps x 3 sets.....Ron: 80kg x 6/6/6 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.....Ron: 110kg x6/6/5 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 30kg D. Bells x 12 reps.....Ron: 22.5kg x 9 reps.
4. Machine Chest Flyes x 42kg x 15 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 12 reps per arm (low & high) x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.

The workout lasted approx. 50 mins.

[Stimac1976]

Wednesday 2nd August 2023: Arm workout @ 6.45pm 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 45kg x 15 reps.
2. Two-hand standing machine bicep curl x 3 sets x 45kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 27kg x 15 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 27kg x 12 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 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.