- 5 min row machine
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 8
- Ab crunch machine (seat height 4): 18@30kg, 16, 14
- Seated rows, wide grip: 11@35kg+extra, 10, 9, 9
- 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: 42 min
Weight: 71.4 kg