- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 7 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 10@18kg (each side), 9, 8, 7 (2-min rests)
- Seated rows, wide grip: 9@49kg, 8, 7, 6 (2-min rests)
- Pallof press, big cable machine: 15 (each side)@35kg
- Drop set bicep curls
Time: 57 minutes
Weight: 72.1 kg
Notes: increase straight-leg dead lift weight next time