- 5 min row machine
- Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 11
- Seated rows, wide grip: 10@42kg, 9, 8, 10
- Ab crunch machine (seat height 4): 18@30kg, 16, 18
Time: 39 minutes
Weight: 70.5 kg
Notes: I’ve increased my rest between sets from 1 minute to 2 minutes, due to this study: https://www.ncbi.nlm.nih.gov/m/pubmed/26605807/