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