Non-PT #18 (Chest & Front/Side Delts)

Machine pectoral flye, full & pulses
47kg x 15 reps x 20 reps x 4 sets

Flat barbell bench press

50kg x 12 reps x 2 sets
55kg x 10 reps x 2 sets
60kg x 8 reps x 2 sets

Machine incline press

25kg per side x 12 reps x 4 sets

  

Machine decline press

20kg per side x 12 reps x 4 sets

  

Incline dumbbell chest press and incline dumbbell flye

40kg and 20kg per dumbbell x 12 reps x 3 sets

Seated machine lateral raise
25kg x 15 reps x 4 sets 

Shoulder press 21s

20lbs x 4 sets