My journey to perfection!?!

[Stimac1976]

Thursday 3rd August 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium/heavy weight......

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: same weight x 9 reps.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps x 3 sets.....Ron: 90kg x 8 reps.
3. Seated DB Shoulder Press: 3 sets x 27.5kg DBs x 12 reps x 3 sets.....Ron: 20 kg x 8 reps.
4. Standing Military Press x 40kg x 12/12/12 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 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]

Saturday 5th August 2023: Back Workout @ 10.30am in my Home Gym.

Medium/Heavy weight & reps.

1. Seated Machine Pull-down x 150kg x 3 sets x 12/10/10 reps.....Ron: 130kg x 10/8/8 reps.
2. Super-set: Bent-over-Bench Z-Bar Row x 50kg x 12 reps, then, no rest...Standing Machine pull x 63kg x 12 reps x 3 sets.....Ron: same.
3. Super-set: Seated Machine Row x 90kg x 15 reps x 3 sets, then, no rest....bent-over DB reverse flyes x 5 kg DB x 12 reps.....Ron: same.
4. Bent over Cable row x 45kg x 3 sets x 12 reps per arm.....Ron: same weight x 10 reps.
5. Super-sets: Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets, then, no rest....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Monday 7th August 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium/heavy.....

1. Olympic Bench Press x 80kg x 20/15/12 reps x 3 sets.....Ron: 80kg x 8 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 110kg x 15 reps.....Ron: 110kg x 7/7/6 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 30kg D. Bells x 15 reps.....Ron: 22.5kg x 10 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 9th August 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 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.

[Stimac1976]

Thursday 10th August 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium/heavy weight......

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 100kg x 3 sets x 12 reps x 3 sets.....Ron: 90kg x 10 reps.
3. Seated DB Shoulder Press: 3 sets x 27.5kg DBs x 12 reps x 3 sets.....Ron: 20 kg x 10 reps.
4. Standing Military Press x 40kg x 12/12/12 reps x 3 sets.....Ron: 30kg x 10 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]

Sunday 13th August 2023: Back Workout @ 12.15pm in my Home Gym.

Medium weight & reps.

1. Seated Machine Pull-down x 130kg x 3 sets x 15 reps.
2. Super-set: Bent-over-Bench Z-Bar Row x 50kg x 12 reps, then, no rest...Standing Machine pull x 63kg x 12 reps x 3 sets.
3. Super-set: Seated Machine Row x 90kg x 15 reps x 3 sets, then, no rest....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.
5. Super-sets: Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets, then, no rest....machine straight-bar lat push-down x 25kg x 12 reps.

approx. 50 mins.

[Stimac1976]

Monday 14th August 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 50kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 21kg 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 15th August 2023: Arm workout @ 6.00
pm 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.

[Stimac1976]

Thursday 17th August 2023: Shoulder & Trap Workout @ 7.30pm 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 110kg x 3 sets x 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 27.5kg DBs x 12 reps x 3 sets..
4. Standing Military Press x 45kg x 12/10/8 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]

Wednesday 30th August 2023: Back Workout @ 6.30pm in my Home Gym.

Medium weight & reps.

1. Seated Machine Pull-down x 140kg x 3 sets x 12 reps. (CHx130x10) - (RBx130x10).
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps. (CHx50x10) - (RBx50x10).
3. Super-set: Standing Bent-Over Row Machine: 80kg x 12 reps.....then no rest....bent-over DB reverse flyes x 5 kg DB x 12 reps. (CH & RB same).
4. Seated Machine Row x 90kg x 15 reps x 3 sets....then, no rest....machine straight-bar lat push-down x 25kg x 12 reps. (CH & RB same).
5. Standing Machine pull x 63kg x 12 reps x 3 sets. (CH & RB same).
6. Bent over Cable row x 45kg x 3 sets x 12 reps per arm. (CHx33 - RBx37).
7. Wide-Grip Pull-Ups x 3 each.

approx. 50 mins.

[Stimac1976]

Thursday 31st August 2023: Shoulder & Trap Workout @ 6.30pm in my Home Gym.

Medium/Heavy weight......

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets....RB x 10 reps.
2. Shoulder Press Machine x 110kg x 3 sets x 12/12/10 reps x 3 sets....RB x 90 x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 27.5kg DBs x 12 reps x 3 sets....RB x 20 x 10 reps.
4. Standing Military Press x 40kg x 12/10/8 reps x 3 sets....RB x 30 x 12 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]

Sunday 3rd September 2023: Lower Body workout @ 12.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 75 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps X 3 sets.
3. Seated one-leg Press x 33 kg x 15 reps per leg x 3 sets.....then, no rest.....Standing body-weight calf raises x 20 reps.
4. Seated Leg Extension x 42 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Leg Curls x 12 reps per leg x 25 kg x 3 sets.....then, no rest....Standing body-weight calf raises x 20 reps x 3 sets.
6. Squats x 40kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

Tuesday 5th September 2023: Chest Workout @ 2.00pm in my Home Gym.

Medium weight.....

1. Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
3. 30` degree Incline D.Bell Press x 3 sets x 25kg 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 21kg 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 7th September 2023: Lower Body workout @ 6.30pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 67 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 67 kg x 20 reps X 3 sets.
3. Seated one-leg Press x 33 kg x 15 reps per leg x 3 sets.....then, no rest.....Standing body-weight calf raises x 20 reps.
4. Seated Leg Extension x 42 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Leg Curls x 12 reps per leg x 25 kg x 3 sets.....then, no rest....Standing body-weight calf raises x 20 reps x 3 sets.
6. Squats x 40kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

Friday 8th September 2023: Shoulder & Trap Workout @ 4.00pm in my Home Gym.

Medium weight/more reps......

1. Upright Row EZ Bar x 3 sets x 25kg x 15 reps x 3 sets..
2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
4. Standing Military Press x 20kg x 15 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 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]

Saturday 9th September 2023: Arm workout @ 2.00pm in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 20kg x 20 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 15 reps per arm.
4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 20 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]

Monday 11th September 2023: Chest Workout @ 6.30pm in my Home Gym.

Medium weight.....

1. Olympic Bench Press x 85kg x 12 reps x 3 sets....Ron: 85kg x 8/7/7 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 100kg x 12 reps....Ron: 100kg x 10/8/6 reps.
3. 30`degree Incline D.Bell Press x 3 sets x 25kg D. Bells x 12 reps....Ron: 22.5kg x 10/10/
4. Machine Chest Flyes x 50kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps per arm x 3 sets....Ron: 42kg x 10 reps, then 42kg x 10 reps.
5. Seated Machine Press x 100kg x 15 rep x 3 sets....Ron: 100kg x 12 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Tuesday 12th September 2023: Lower Body workout @ 7.00pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps X 3 sets.
3. Seated one-leg Press x 33 kg x 15 reps per leg x 3 sets.....then, no rest.....Standing body-weight calf raises x 20 reps.
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 Leg Curls x 12 reps per leg x 25 kg x 3 sets.....then, no rest....Standing body-weight calf raises x 20 reps x 3 sets.
6. Squats x 40kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

2023: Back Workout @ 6.30pm in my Home Gym.

Medium weight & reps.

1. Bent-Over Olympic Bar Row x 50kg x 15 reps....Ron: same.
2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps....Ron: 130kg x 8 reps.
3. Super-set: Bent-over-Bench Z-Bar Row x 50kg x 12 reps, then, no rest...Standing Machine pull x 63kg x 12 reps x 3 sets....Ron: same weight x 10 reps.
4. Super-set: Seated Machine Row x 90kg x 15 reps x 3 sets, then, no rest....bent-over DB reverse flyes x 5 kg DB x 12 reps.....Ron: same.
6. Bent over Cable row x 45kg x 3 sets x 12 reps per arm....Ron: same.
7. Machine straight-bar lat push-down x 33kg x 12 reps....Same.

approx. 50 mins.

[Stimac1976]

Friday 15th September 2023: Shoulder & Trap Workout @ 3.30pm in my Home Gym.

Medium weight/more reps......

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets..
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 30kg x 12/10/10 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 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]

Saturday 16th September 2023: Lower Body workout @ 1.15pm in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.....then, no rest.....Standing body-weight calf raises x 20 reps.
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 Leg Curls x 12 reps per leg x 25 kg x 3 sets.....then, no rest....Standing body-weight calf raises x 20 reps x 3 sets.
6. Squats x 40kg x 12 reps x 3 sets.

approx. 45 mins.

[Stimac1976]

Saturday 23rd September 2023: Arm workout @ 2.00pm in my Home Gym.

1. Standing EZ Bar Curl x 3 sets x 20kg x 20 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 39kg x 20 reps.
2. Two-hand standing machine bicep curl x 3 sets x 39kg x 20 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 15 reps per arm.
4. Standing D.B. Curl x 10kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 10kg 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]

Monday 25th September 2023: Chest Workout @ 5.45pm in my Home Gym.

Medium weight.....

1. Olympic Bench Press x 95kg x 12 reps x 3 sets....Ron: 80kg x 10 reps....Craig: 80/90/100kg x 10 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 130kg x 12 reps....Ron: 110kg x 10/8/8 reps....Craig: 110kg x 12 reps/130kg x 10 reps/140kg x 10 reps.
3. 30`degree Incline D.Bell Press x 3 sets x 30kg D. Bells x 12 reps....Ron: 25kg x 10 reps....Craig: 25kg x 10 reps.
4. Machine Chest Flyes x 50kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps per arm x 3 sets....Ron: 42kg x 10 reps, then 42kg x 10 reps...Craig same.
5. Seated Machine Press x 100kg x 15 rep x 3 sets....Ron: 100kg x 15 reps...Craig same.

The workout lasted approx. 50 mins.

[Stimac1976]

Tuesday 26th Sptember 2023: Back Workout @ 5.45pm in my Home Gym.

Medium/Heavy weights.

1. Bent-Over Olympic Bar Row x 50kg x 15 reps....Ron: same.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps....Ron: 130kg x 9 reps.
3. Super-set: Bent-over-Bench Z-Bar Row x 55kg x 12 reps....Ron: 50 x 12reps.
4. Super-set: Seated Machine Row x 59kg x 12 reps x 3 sets, then, no rest....bent-over DB reverse flyes x 5 kg DB x 12 reps.....Ron: same.
6. Bent over Cable row x 39kg x 3 sets x 12 reps per arm....Ron: same.
7. x 33kg x 12 reps....Same.

approx. 50 mins.

[Stimac1976]

Thursday 28th September 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 10 reps.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps x 3 sets....Ron: 90kg x 10 reps.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets....Ron: 20kg x 10 reps.
4. Standing Military Press x 40kg x 12/10/10 reps x 3 sets....Ron: 30kg x 10 reps.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 10 reps - after each set.....Side Laterals x 3 sets x 10kg D.B. X 10 reps - each arm.
6. Standing Machine Shrug x 90kg x 3 sets x 10 reps.

The workout lasted approx. 50 mins.

[Stimac1976]

Sunday 1st October 2023: Lower Body workout @ 11.15am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps X 3 sets.
3. Seated one-leg Press x 42 kg x 12 reps per leg x 3 sets.....then, no rest.....Standing body-weight calf raises x 20 reps.
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. Romanian Deadlift x 35kg x 12 reps x 3 sets (new exercise = light weight).

approx. 45 mins.

[Stimac1976]

Monday 2nd October 2023: Chest Workout @ 5.45pm in my Home Gym.

Heavy/Medium weight.....

1. Olympic Bench Press x 100kg x 12/10/8 reps x 3 sets....Ron: 80kg x 10 reps.
2. Machine 30 degree Incline Bench Press x 3 sets x 130kg x 12 reps....Ron: 110kg x 10/10/9 reps.
3. 30`degree Incline D.Bell Press x 3 sets x 30kg D. Bells x 12 reps....Ron: 22.5kg x 10 reps.
4. Machine Chest Flyes x 50kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps per arm x 3 sets....Ron: 42kg x 10 reps, then 42kg x 10 reps.
5. Seated Machine Press x 100kg x 12 reps x 3 sets....then, no rest....press-ups x 10 reps.

The workout lasted approx. 50 mins.