- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5
- 3 super sets of drop sets
- Assisted dips, wide grip, new machine
- Assisted pull ups, neutral grip
- Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 74 minutes
Weight: 72.0 kg