PT #18 (Chest & Front/Side Delts)

Incline cable flye press
8.75kg per side x 20 reps
11.25kg per side x 18 reps
13.75kg per side x 15 reps
16.25kg per side x 12 reps
18.75kg per side x 10 reps
21.25kg per side x 8 reps 

Barbell chest press 21s
Low end & top end & full x 7 reps each x 4 sets 

Flat dumbbell chest press
22kg per side x 10 reps x 4 sets 

Machine incline chest press
25kg per side x 12 reps x 4 sets 

Machine decline chest press
20kg per side x 12 reps x 4 sets 

Machine pectoral flye
54kg x 10 reps x 4 sets 

Seated dumbbell shoulder press 30s
10kg per side x 4 sets 

Seated lateral raise
6kg per side x 50 reps x 2 sets

Non-PT #28 (Legs, Arms, Chest & Front/Side Delts)

Squat

50kg x 20 reps x 3 sets

EZ barbell curl & French press
25kg & 25kg x 12 reps x 15 reps x 4 sets 

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps
68kg x 10 reps

Machine incline chest press and pushup

25kg per side & body weight x 12 reps x 12 reps x 4 sets

Pullover

52.5lbs x 15 reps x 3 sets

Superset dumbbell lateral raise and dumbbell front raise
17.5lbs x 12 reps each x 4 sets

Top pre-bedtime foods

If you need to snack especially at night, certain food is encouraged as it helps increase your body’s ability to process and burn fat.

As a rule of thumb, you should avoid carbs (all types) before bedtime. This is key as carbs cause a significant rise in insulin that will slow down your body’s ability to process and burn fat.

You should consume slow-digesting high-quality protein as provides a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Some top pre-bedtime foods are as follows:-

1. Lean white meat

Lean white meat such as chicken breast and turkey breast are great because they digest slowly and yield only a moderate insulin release. These protein sources also promote the release of glucagon, which assists the body with processing stored carbs and fat within your body to produce energy. Avoid red meat as it has a significantly higher insulin response so it's best to avoid in the evening.

2. Cottage cheese

Cottage cheese is very slow digesting and also stimulates glucagon release. Use only plain cottage cheese and not the flavoured kinds that are loaded with preservatives, colouring etc.

3. Salad (without any dressing...yes naked!) 

They contain almost no calories and are high in fiber. Since they're very filling, a big bowl of salad will certainly kill your hunger pangs!

4. Slow-digesting, low-carb protein shake

Remember to use only slow-digesting, low-carb protein for better result. Best to avoid taking a simple whey protein shake before bed as it increases insulin, an absolute no-no! 

PT #17 (Chest & Front/Side Delts)

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps
68kg x 10 reps

Incline cable chest press
11.25kg per side x 15 reps x 5 sets

Seated upright upward chest flye
6.25kg per side x 15 reps x 5 sets

Machine incline chest pulses
20kg x 20 pulses x 4 sets

Superset machine lateral raise and dumbbell front raise
25kg and 6kg x 15 reps each x 4 sets

Non-PT #27 (Back & Side/Rear Delts)

Straight arm pulldown
20kg x 20 reps x 3 sets 

Assisted pullup

45kg x 12 reps x 4 sets

           

Seated close grip pulldown

40kg x 15 reps x 2 sets
47kg x 12 reps x 2 sets
57kg x 8 reps x 2 sets

Dropset single arm dumbbell row

40lbs and 35lbs x 10 reps each x 4 sets

Seated dual pulley row
20kg x 12 reps x 4 sets

Standing upright row

30kg x 15 reps x 3 sets

Standing single arm cable rear delts extension

5kg x 15 reps x 4 sets

Non-PT #26 (Legs, Arms, Chest & Front/Side Delts)

Incline leg press

100kg x 25 reps x 3 sets

EZ barbell curl & machine tricep extension

25kg & 25kg x 12 reps x 15 reps x 3 sets 

Machine pectoral flye

54kg x 15 reps x 3 sets

Flat dumbbell bench press & dumbbell flye

20kg & 12kg x 12 reps each x 4 sets

Machine shoulder press
25kg x 20 reps x 3 sets

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