Non-PT #30 (Legs, Arms, Chest & Front/Side Delts)

Smith machine squat
40kg x 20 reps x 3 sets

Dumbbell bicep curl & tricep kickback
10kg & 12kg x 12 reps each x 4 sets 

Machine pectoral flye (10 seconds break between each set)
47kg x 10 reps x 5 sets x 3 giant sets

Incline dumbbell bench press 
18kg each x 10 reps x 8 sets 

Pullover and push-ups
20kg and body weight x 15 reps x 10 reps x 4 sets

Superset military shoulder press and upright row
25kg x 10 reps each x 4 sets