- 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: 8@20kg, 7, 4.5, 8@30kg
- Planks with arms on exercise ball, rolled out: 4 sets of 50s, with 30s rest between
- Scaption raises: 12@5kg (each side), 12, 12
- 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
Weight: 74.1 kg