Non-PT #33 (Legs, Arms, Chest & Front/Side Delts)

Smith machine squat

40kg x 20 reps x 3 sets

EZ barbell curl & tricep pressdown

25kg & 25kg x 12 reps x 15 reps x 4 sets 

Incline dumbbell bench press & dumbbell flye

26kg & 12kg x 10 reps x 12 reps x 4 sets

Assisted dips and decline pushups

40kg and body weight x 12 reps x 10 reps x 3 sets

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps

Superset military shoulder press and upright row

30kg x 12 reps each x 4 sets