Non-PT #23 (Chest & Front/Side Delts)

Machine pectoral flye, full & pulse

47kg x 15 reps x 15 reps x 4 sets

Incline barbell bench press

60kg x 8 reps x 3 sets

Incline dumbbell bench press & dumbbell flye

18kg & 8kg x 12 reps each x 3 sets

Machine incline chest press

22.5kg each side x 12 reps x 3 sets

Pullover

20kg x 15 reps x 3 sets

Dumbbell shoulder press 

10kg per side x 100 reps x 1 set

Standing dumbbell lateral raise
6kg per side x 100 reps x 1 set