Non-PT #9 (Back & Front Delts)

Straight arm reverse grip cable pull down
20kg x 12 reps x 4 sets 

Reverse grip wide barbell row
20kg x 15 reps x 4 sets

Racked deadlift

50kg x 15 reps x 1 set
80kg x 8 reps x 4 sets

Seated reverse grip wide cable pulldown
40kg x 15 reps x 4 sets

Machine high row (half/pulse)
33kg x 20 reps x 4 sets 

Machine low row (half/pulse)
40kg x 20 reps x 4 sets 

Machine shoulder press 
30kg x 20 full reps x 3 sets 

30kg x 30 top end pulses x 1 set

Steering wheel front raise

10kg x 15 reps x 3 sets 

Non-PT #8 (Arms & Legs)

Preacher curl (full & pulse)

39kg x 12 reps x 20 reps x 4 sets

Cable bicep curls

7.5kg x 15 reps x 4 sets

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

25kg & 20kg & 10kg x 15 reps each x 4 sets

Squats 

50kg x 20 reps x 3 sets

EZ barbell curl & French press (focus on negatives)

25kg & 25kg x 12 reps x 15 reps x 3 sets 

PT #8 (Chest & Rear/Side Delts)

Superset machine incline press and machine decline press
40kg x 40kg x 12 reps each x 4 sets

Superset assisted dips and wide grip decline push ups
40kg x body weight x 10 reps each x 3 sets

Machine pectoral flye
47kg x 25 pulses x 4 sets
47kg x 20 full range reps x 1 set

Machine rear deltoid flye
33kg x 15 full range reps x 10 top end pulses x 3 sets

Machine lateral raise
25kg x 15 reps x 4 sets

PT #7 (Back & Rear Delts)

Standing straight arm rope row
10kg x 20 reps
15kg x 15 reps
20kg x 10 reps
25kg x 6 reps x 2 sets

Seated wide reverse grip pulldown
40kg x 15 reps
47kg x 12 reps
57kg x 8 reps x 2 sets

Machine reverse grip row
45kg x 15 sets x 3 sets

Cable T-bar row
21kg x 20 reps x 3 sets

Seated rope row and hyperextension
33kg and body weight x 10 reps each x 4 sets

Machine rear deltoid flye and bendover lateral raise
40kg and 4kg x 10 reps each x 4 sets

Non-PT #7 (Legs & Arms)

Barbell lunges 

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

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 8kg & 8kg x 12 reps each 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 3 sets

Rope tricep extension

10kg x 20 reps x 3 sets