- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@12kg (each side), 9, 7 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Ab crunch machine (seat height 4): 8@27.5kg, 8@25kg, 8@22.5kg (3-min rests)
Time: 53 minutes
Weight: 73.8kg