- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@40kg, 9@45kg, 12
- Dumbbell chest press, slow negative: 12@16kg (each side), 11, 8, 7
- Ab crunch machine (seat height 4): 16@30kg, 16, 16
- Seated rows, wide grip: 12@35kg, 11, 10, 9
- Side planks: 2 sets @30s per side, 2 sets @45s. 30s between sets
- 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: 68 minutes
Weight: 72.2 kg
Notes: Ran into grip problems holding the 45kg long enough for 12 reps.