Non-PT #19 (Legs, Arms, Chest & Front/Side Delts)

Squats

40kg x 20 reps x 4 sets

EZ barbell curl & French press (focus on negatives) 

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

Machine pectoral flye

40kg x 20 reps x 1 set

47kg x 18 reps x 1 set

54kg x 15 reps x 3 sets

Flat barbell bench press

60kg x 8 reps x 4 sets 

Seated dumbbell shoulder press

12kg per side x 15 reps x 4 sets

Lateral dumbbell raise

6kg per side x 40 reps x 2 sets