Non-PT #21 (Chest & Front/Side Delts)

Machine pectoral flye, full & pulse

47kg x 15 reps x 15 reps x 4 sets

Incline barbell bench press

60kg x 8 reps x 4 sets

Machine incline chest press

15kg each side x 15 reps
20kg each side x 12 reps
25kg each side x 10 reps
30kg each side x 8 reps

Incline dumbbell bench press & dumbbell flye

16kg & 8kg x 12 reps each x 4 sets

Standing upward chest flye

5kg per side x 12 reps x 4 sets

Dumbbell shoulder press and Arnold press

14kg per side and 10kg per side x 12 reps each x 4 sets

Standing dumbbell lateral raise
6kg x 50 reps x 2 sets