Non-PT #15 (Legs & Arms)

Squats
40kg x 20 reps x 3 sets

Machine leg extension 

50kg and 40kg x 12 reps x 12 reps x 3 sets 

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 6kg & 6kg x 12 reps each x 3 sets

Preacher curl (half curl)
51kg x 15 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

EZ barbell curl & French press (focus on negatives) 
20kg & 20kg x 15 reps x 15 reps x 3 sets