Non-PT #31 (Legs, Arms, Chest & Front/Side Delts)

Machine incline leg press

80kg x 25 reps x 3 sets

Dumbbell bicep curl & tricep kickback

12kg & 10kg x 12 reps each x 4 sets 

Machine pectoral flye
47kg x 20 reps
61kg x 10 full reps x 15 partial reps x 4 sets

Flat dumbbell bench press & dumbbell flye

24kg & 12kg x 10 reps x 12 reps x 4 sets

Pullover and push-ups

24kg and body weight x 12 reps each x 3 sets

Superset military shoulder press and upright row

25kg x 12 reps each x 3 sets

Reverse grip military shoulder press

15kg x 12 reps x 4 sets