- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@105kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 12@18kg (each side), 11, 9, 6 (3-min rests)
- Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
Time: 54 minutes
Weight: 74.6kg