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