- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@60kg, 5, 5 (2-min rests between work sets)
- Dumbbell shoulder press (seated): 9@10kg (each side), 8, 7 (2-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 12@22.5kg, 12, 12 (2-min rests)
- Drop set tricep pulldowns, straight bar
- Drop set bicep curls
Time: 60 minutes
Weight: 74.3kg
Notes: Back to the gym after five weeks’ holiday!