- 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
- Ab crunch machine (seat height 4): 15@30kg, 15, 15
- Assisted pull ups, pronated grip: 8@20kg, 8, 5.5, 8@30kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
- Bicep machine: Drop set starting at 30kg
Weight: 75.2 kg
Time: 66 minutes