PT #10 (Chest & Front/Side Delts)

Pectoral flye machine
40kg x 20 full reps x 3 sets
61kg x 20 pulses x 3 sets

Incline bench press
50kg x 10 reps x 4 sets

Flat cable flye press superset with dumbbell close grip chest press
5kg per side x 15 reps and 10kg per side x 10 reps x 4 sets

Machine incline press
20kg per side x 12 reps x 4 sets

Dumbbell lateral raise (leaned back)
6kg per side x 15 reps x 3 sets
8kg per side x 12 reps x 1 set
 
Machine shoulder press
32kg x 20 top end pulses x 3 sets

PT #9 (Back & Rear Delts)

Standing straight arm pulldown
15kg x 15 reps x 2 sets
25kg x 10 reps x 3 sets

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

Machine close grip barbell row
40kg x 12 reps x 4 sets

Racked machine close grip barbell pulse
40kg x 12 reps x 4 sets

Seated dual pulley row superset with single pulley row
6kg x 15 reps x 2 reps x 1 set
20kg x 10 reps x 12 reps x 3 sets

Standing cable rear delts extension
5kg x 10 reps x 4 sets

Chateau Quinault, 2001, Saint Emilion, Bordeaux

Property of Mr Flabby Less

Chateau Quinault, 2001, Saint Emilion, Bordeaux

This vibrant red wine has a wonderful and appealing bouquet. Consist of a blend of 80% Merlot, 10% Cabernet Sauvignon, and 10% Cabernet Franc, it mainly taste of dark berries and plum with integrated mineral and smokey oak. Nice and balanced structure. Well integrated tannins but slightly edgy at the moment. Medium-bodied and elegant, and has a long finish. A 92-pointer by Robert Parker, this fragrant wine is good to drink between 2007-2017. I thoroughly enjoyed this wine and kept going back for refills! :-P

Non-PT #12 (Legs & Arms)

Squats 

50kg x 20 reps x 4 sets

Preacher curl (full & pulse)

39kg x 12 reps x 20 reps x 4 sets

Tricep pressdown and reverse grip tricep extension

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

EZ barbell curl & French press (focus on negatives)

20kg & 20kg x 12 reps x 15 reps x 4 sets

Cable bicep curls

5kg x 20 reps x 4 sets 

Dips

Body weight x 20 reps x 4 sets

Formula for flat abs

Many people want flat abs. Fitness trainers and dieticians hear this question more than anyone else.

Getting flat abs is more difficult than you think. The formula may appear simple and straightforward but application/implementation requires discipline, determination and perseverance.

Flat abs = nutrition + cardiovascular training + abdominal training

Nutrition
Good nutrition is essential for a good physique. Think of the garbage-in and garbage-out analogy. Make good food choices and you are on a way to a leaner body. Eating five to six small and "clean" meals a day is recommended as it keeps your metabolic rate high, which gives energy. 

Cardiovascular training
Cardio training helpful to expend calories and burn fat. For abdominal muscles to be visible, you must shed the fat on top. Cardio training such as running, walking, cycling or swimming helps burn a lot of calories.

Abdominal training
Abdominal muscles are same as any other muscle group and they respond the same way. You need to focus and slow down your abs training to isolate the muscles. No point spending hours and hours on abs as you are just wasting your time. Remember, it's the quality and not the quantity. 

To get flat abs, you need to work on it! Combine all three elements above and you'll definitely see results. All experts agree to the above formula.

Non-PT #11 (Front/Side/Rear Delts & Chest)

Dumbbell lateral raise
17.5lbs x 30 reps x 3 sets

Machine shoulder press, full and pulse
30kg x 15 reps x 15 reps x 3 sets

Machine seated lateral raise
15kg x 20 reps x 4 sets

Front raise
10kg x 20 reps x 4 sets

Reverse grip straight arm front raise
15kg x 12 reps x 4 sets

Machine rear deltoid flye
40kg x 15 reps x 3 sets
40kg x pulse to failure x 1 set

Machine pectoral flye
47kg x 20 reps x 1 set
54kg x 15 reps x 1 set
61kg x 12 reps x 1 set
61kg x 20 pulses x 1 set

Non-PT #10 (Chest & Front/Side Delts)

Pectoral flye machine
40kg x 20 full reps x 3 sets
61kg x 30 pulses x 3 sets

Machine incline chest press
15kg each side x 15 reps
20kg each side x 12 reps
25kg each side x 10 reps
30kg each side x 8 reps

Cable crossover
15kg each side x 10 reps x 3 sets

Machine bench press
47kg x 15 reps x 3 sets

Assisted dips and decline pushup
40kg and body weight x 10 reps each x 3 sets

Dumbbell lateral raise
4kg x 50 reps
6kg x 50 reps x 4 sets

Dumbbell shoulder press 30s
6kg x 4 sets