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