- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@100kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, 1 drop set starting from 22kg (each side)
- Drop set bicep curl machine, from 22.5kg
- Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
Weight: 74.7kg
Time: 45 minutes