Non-PT #24 (Legs, Arms, Chest & Front/Side Delts)

Single leg lunges

8kg x 20 reps per leg x 3 sets

EZ barbell curl & French press 

25kg & 25kg x 12 reps x 12 reps x 4 sets 

Flat dumbbell flye

14kg per side x 15 reps x 3 sets

Incline barbell bench press

50kg x 12 reps x 2 sets

55kg x 10 reps x 2 sets

60kg x 8 reps x 2 sets

Dumbbell shoulder press 30s

10kg per side x 4 sets

Lateral dumbbell raise

6kg per side x 50 reps x 2 sets