- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 9@14kg (each side), 8, 6 (2-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
- Ab crunch machine (seat height 4): 10@32.5kg, 8, 8 (2-min rests)
Time: 56 minutes
Weight: 72.1 kg