- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
- Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
- Assisted pull ups, pronated grip: 4.5@10kg, 8@20, 5.5
- Ab crunch machine (seat height 4): 15@30kg, 15, 15
- Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
- Bicep machine: Drop set starting at 30kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 61 minutes
Weight: 72.7 kg