- 5 min row machine
- Dumbbell chest press, slow negative: 12@16kg (each side), 11, 10, 9
- Seated rows, wide grip: 8@42kg, 7, 6, 8
- 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: 51 minutes
Weight: 70.1 kg