- 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): 10@12kg (each side), 9, 6 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 10@27.5kg, 9, 8 (2-min rests)
- Tricep pull down, straight bar, drop set from 45kg
- Drop set bicep curls, from 22.5kg
Time: 56 minutes
Weight: 73.9 kg