- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@50kg, 5@65kg, 5, 5 (2-min rests between work sets)
- Dumbbell shoulder press (seated): 10@10kg (each side), 9, 10 (2-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 14@25kg, 12, 10 (2-min rests)
- Drop set bicep curls, from 20kg
- Drop set tricep pulldowns, straight bar
Time: 52 minutes
Weight: 74.2 kg