Non-PT #9 (Back & Front Delts)

Straight arm reverse grip cable pull down
20kg x 12 reps x 4 sets 

Reverse grip wide barbell row
20kg x 15 reps x 4 sets

Racked deadlift

50kg x 15 reps x 1 set
80kg x 8 reps x 4 sets

Seated reverse grip wide cable pulldown
40kg x 15 reps x 4 sets

Machine high row (half/pulse)
33kg x 20 reps x 4 sets 

Machine low row (half/pulse)
40kg x 20 reps x 4 sets 

Machine shoulder press 
30kg x 20 full reps x 3 sets 

30kg x 30 top end pulses x 1 set

Steering wheel front raise

10kg x 15 reps x 3 sets