- 5 min row machine
- T-bar rows, wide grip: 12@20kg, 12ish@25 (2-min rests)
- Dumbbell chest press, slow negative: 12@18kg (each side), 11, 6, 11@12kg (2-min rests)
- Incline bench weighted situps, holding weight against chest: 12@10kg, 11, 11 (2-min rests)
- Drop set bicep curl machine
- Drop set tricep push downs, straight bar
Time: 45 minutes
Weight: 72.2kg