Non-PT #13 (Legs & Arms)

Barbell lunges 

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

Bicep 21s

20kg x 4 sets

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 6kg & 6kg x 12 reps each x 3 sets

Skull crusher

20kg x 15 reps x 3 sets

Giant set tricep pressdown and reverse grip tricep extension

25kg & 20kg x 15 reps each x 3 sets