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