- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@90kg, 5, 7 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 8@18kg (each side), 7, 6, 9 (3-min rests)
- Cable rows: 8@70kg, 8
- Ab crunch machine (seat height 4): 12@27.5kg, 10@25kg, 8@22.5kg (3-min rests)
Time: 59 minutes
Weight: 74.8kg