PT #6 (Chest & Back)

Machine incline chest press and machine upper back row
40kg and 45kg x 15 reps
60kg and 55kg x 12 reps
80kg x 75kg x 10 reps

Seated cable row (pulse) and dumbbell flat chest press (pulse)
20kg and 12 kg x 20 reps each x 4 sets

Standing wide grip machine row (using decline chest press machine)
30kg x 20 reps x 4 sets

Machine pectoral flye
47kg x 50 reps x 4 sets
 
Push ups
15 reps x 3 sets

Non-PT #5 (Legs & Arms)

Sumo squats 
30kg x 25 reps x 5 sets

Machine preacher curl (half reps) 
46kg x 20 reps x 3 sets

Bicep cable curl
5kg x 20 reps x 3 sets

Bicep 21s
20kg x 3 sets

Giant set tricep pressdown, reverse grip tricep extension & dip
25kg & 20kg & body weight x 15 reps each x 4 sets

Not all oatmeals are the same

I often have oatmeal for breakfast. I would typically take my oats with honey or milk or yoghurt or banana.

While having oats first thing in the morning is a healthy option, oats that are heavily processed are BAD for you.

Processed oats are bad for you as it's packed with artificial ingredients, coloring, flavours and sugar. Processed oats also have a significantly higher glycemic index than regular "old fashioned oatmeal" due to its instant nature where it's been pre-cooked via high-heat processing. This high heat processing also diminishes many important vitamins and minerals, making it less nutritious. 

If you're going to have oats, please stay away from the instant, processed, sugar-laden versions. Instead, choose the plain ol' steel cut oats. Yes, they may take a few minutes longer to cook, but it's certainly worthwhile and better for you as it has a lower glycemic index, packed with extra fiber and has greater vitamin and mineral nutritional values. Besides, steel cut oats will also leave you feeling fuller longer. Taste wise, you'll probably find its firmer texture and nuttier flavour a lot more interesting and palatable than the
mushy texture of instant oatmeal.

 

PT #5 (Chest & Front/Side Delts)

Machine pectoral flye, full and pulse
33kg x 20 reps x 10 reps x 2 sets
54kg x 10 reps x 5 reps x 3 sets

Machine incline press, full and pulse
40kg x 10 reps x 5 reps x 4 sets

Machine chest press
40kg x 12 reps x 4 sets

Lateral shoulder raise
4kg x 50 reps x 4 sets

Machine lateral raise
15kg x 15 reps x 4 sets

Machine shoulder press
40kg x 20 reps x 4 sets

PT #4 (Back & Rear Delts)

Straight arm reverse grip cable pull down 
15k x 15 reps x 1 set
20kg x 15 reps x 1 set
25k x 12 reps x 2 sets
15k x 15 reps x 1 set

Close grip barbell row
30kg x 12 reps x 3 sets 

Seated rope row
33kg x 15 reps x 1 set
40kg x 12 reps x 1 set
47kg x 10 reps x 1 set
57k x 6 reps x 1 set 

Machine high row (half/pulse) 
30kg each side x 12 reps x 4 sets 

Machine low row (half/pulse)
40kg x 15 reps x 4 sets 

Superser rear deltoid flye with reverse grip high row (half/pulse)
33kg and 26kg, 10 reps x 20 reps x 4 sets

Non-PT #4 (Legs & Arms)

Barbell lunges 

20lbs per dumbbell x 20 steps per leg x 3 sets 

Squats
50kg x 20 reps x 2 sets

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 17.5lbs & 17.5 lbs x 12 reps each x 3 sets

Preacher curl (half curl)
25kg x 30 reps x 1 set

Giant set tricep pressdown, reverse grip tricep extension & rope tricep extension

25kg & 20kg & 10kg x 15 reps each x 3 sets

Reverse grip tricep extension
15kg x 30 reps x 1 set

EZ barbell curl & French press (focus on negatives)

20kg & 20kg x 12 reps x 15 reps x 3 sets 

Top 5 muscles women love!

IMHO, most men workout at the gym to look good for one reason and one reason only...to attract the ladies! ;-)

So, which are the muscles that attract and turn women on the most?
 

#1. Abs
This is voted the sexiest body part and women just love washboard stomach. The ripples of the abs makes women wet (in the mouth and other areas too! LOL!)! Men should strive for six-pack and not a goody pack (yes, please go easy on alcohol especially beer!)! If you can't achieve rock-hard abs or six-pack, you should at least have a flat stomach.  

#2. Hips and butt 
Interestingly, women like narrow hips with a built butt. Apparently women like holding men's hips when having sex...(think love handles!) ;-P  

#3. Biceps 
Guns! Show me those guns! Women like the sight of big and well-defined biceps especially when men are in short sleeve tees or shirts. They feel the guns up there will awe them the same way as their gun down there! Also, big and well-defined biceps indicate that you're taking good care of your body. If you can take good care of your body, chances are you'll take good care of the ladies too.
 

#4. Chest 
Perfectly square pectorals are part of the whole image women have conjured up in their fantasy-filled daydreams. While women can simply enhance their busts with push-ups and padded bras, we men have to work hard (and often for long hours) for ours (ouch!).

#5. Shoulders 
Women love well-defined and broad shoulders because they signify masculinity. Also, a body with broad shoulders and a small waist gives the sexy "V" illusion, which immediately turns women on.  

I'm genetically gifted in my legs and they are large, defined, strong and powerful without much training. Unfortunately, legs didn't make the list above :-( 

Thank god I still have at least my guns to show off! ;-P
 

PT #3 (Chest & Front/Side Delts)

Machine pectoral flye, full & half
47kg x 15 reps x 15 reps x 4 sets

Machine incline press
30kg x 12 reps x 1set
40kg x 12 reps x 1set
50kg x 10 reps x 1set
60kg x 8 reps x 2 sets

Machine decline press with band
30kg x 12 reps x 4 sets

Flat barbell bench press
50kg x 10 reps x 3 sets

Machine pectoral flye
61kg x 8 reps x 2 sets

Dumbbell lateral raise and single arm static contraction with band
6kg x 50 reps x 3 sets
 
Steering wheel front raise
10kg x 12 reps x 3 sets