- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 9@16kg (each side), 7, 7@12 (3-min rests)
- Drop set bicep curl machine, from 22.5kg
Time: 36 minutes
Weight: 74.8kg