Non-PT #1 (Legs & Arms)

Barbell lunges 
8kg per dumbbell x 20 steps per leg x 5 sets 

Superset single arm bicep cable curl & tricep pressdown (nice squeezes throughout)
12.5kg & 22.5kg x 15 reps x 3 sets

EZ barbell curl & French press (focus on negatives)
25kg & 25kg x 12 reps x 3 sets 

Machine single arm preacher curl & machine single arm tricep extension 
15kg & 15kg x 10 reps x 3 sets