- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 4, 3
- Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 6
- Ab crunch machine (seat height 4): 16@30kg, 16, 16
- Seated rows, wide grip: 12@35kg, 11, 9, 8
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: 2 drop sets starting at 22.5kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 64 minutes
Weight: 73.3 kg