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