Non-PT #4 (Legs & Arms)

Barbell lunges 

20lbs per dumbbell x 20 steps per leg x 3 sets 

Squats
50kg x 20 reps x 2 sets

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 17.5lbs & 17.5 lbs x 12 reps each x 3 sets

Preacher curl (half curl)
25kg x 30 reps x 1 set

Giant set tricep pressdown, reverse grip tricep extension & rope tricep extension

25kg & 20kg & 10kg x 15 reps each x 3 sets

Reverse grip tricep extension
15kg x 30 reps x 1 set

EZ barbell curl & French press (focus on negatives)

20kg & 20kg x 12 reps x 15 reps x 3 sets