- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5, 5
- Dumbbell chest press, slow negative: 8@18kg (each side), 7, 6, 8
- Seated rows, wide grip: 8@49kg, 7, 6, 5
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: drop set starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 53 minutes
Weight: 71.6 kg