- 5 min row machine
- Dumbbell shoulder press (seated): 8@16kg (each side), 7, 6 (3-min rests)
- Leg press (5 holes showing): 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12@79kg, 12, 12 (3-min rests between work sets)
- Drop set bicep curl machine, from 22.5kg
- Palloff press (2-min rests): 12@30kg, 12@30kg+extra, 12
Weight: 75.7kg Time: 49 minutes