PT #19 (Back & Rear Delts)

Straight arm rope pulldown
20kg x 20 reps x 4 sets 

Seated cable inverse wide grip row and dumbbell row
40kg and 12kg per side x 12 reps each x 4 sets 

Seated cable single arm row
19kg x 12 reps each x 4 sets 

Barbell row and Romanian deadlift
50kg and 50kg x 8 reps each x 4 sets 

Seated close grip pulldown
47kg x 12 reps x 3 sets

Cable single arm rear delt extension
7.5kg x 12 reps x 4 sets

Non-PT #29 (Legs, Arms, Chest & Front/Side Delts)

Smith machine squat

50kg x 20 reps x 3 sets

EZ barbell curl & French press

25kg & 25kg x 12 reps x 20 pulses x 4 sets 

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps
68kg x 10 reps

Incline dumbbell bench press & dumbbell flye

50lbs & 25lbs x 12 reps each x 4 sets

Machine shoulder press

25kg x 20 reps x 3 sets

Superset dumbbell lateral raise and dumbbell front raise
17.5lbs each x 12 reps each x 4 sets

PT #18 (Chest & Front/Side Delts)

Incline cable flye press
8.75kg per side x 20 reps
11.25kg per side x 18 reps
13.75kg per side x 15 reps
16.25kg per side x 12 reps
18.75kg per side x 10 reps
21.25kg per side x 8 reps 

Barbell chest press 21s
Low end & top end & full x 7 reps each x 4 sets 

Flat dumbbell chest press
22kg per side x 10 reps x 4 sets 

Machine incline chest press
25kg per side x 12 reps x 4 sets 

Machine decline chest press
20kg per side x 12 reps x 4 sets 

Machine pectoral flye
54kg x 10 reps x 4 sets 

Seated dumbbell shoulder press 30s
10kg per side x 4 sets 

Seated lateral raise
6kg per side x 50 reps x 2 sets

Non-PT #28 (Legs, Arms, Chest & Front/Side Delts)

Squat

50kg x 20 reps x 3 sets

EZ barbell curl & French press
25kg & 25kg x 12 reps x 15 reps x 4 sets 

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps
68kg x 10 reps

Machine incline chest press and pushup

25kg per side & body weight x 12 reps x 12 reps x 4 sets

Pullover

52.5lbs x 15 reps x 3 sets

Superset dumbbell lateral raise and dumbbell front raise
17.5lbs x 12 reps each x 4 sets

Top pre-bedtime foods

If you need to snack especially at night, certain food is encouraged as it helps increase your body’s ability to process and burn fat.

As a rule of thumb, you should avoid carbs (all types) before bedtime. This is key as carbs cause a significant rise in insulin that will slow down your body’s ability to process and burn fat.

You should consume slow-digesting high-quality protein as provides a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Some top pre-bedtime foods are as follows:-

1. Lean white meat

Lean white meat such as chicken breast and turkey breast are great because they digest slowly and yield only a moderate insulin release. These protein sources also promote the release of glucagon, which assists the body with processing stored carbs and fat within your body to produce energy. Avoid red meat as it has a significantly higher insulin response so it's best to avoid in the evening.

2. Cottage cheese

Cottage cheese is very slow digesting and also stimulates glucagon release. Use only plain cottage cheese and not the flavoured kinds that are loaded with preservatives, colouring etc.

3. Salad (without any dressing...yes naked!) 

They contain almost no calories and are high in fiber. Since they're very filling, a big bowl of salad will certainly kill your hunger pangs!

4. Slow-digesting, low-carb protein shake

Remember to use only slow-digesting, low-carb protein for better result. Best to avoid taking a simple whey protein shake before bed as it increases insulin, an absolute no-no!