- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@80kg, 6, 5
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 6
- Ab crunch machine (seat height 4): 18@30kg, 16, 14
- Seated rows, wide grip: 11@35kg, 10, 9, 8
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Weight: 70.5 kg