- 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@10kg (3-min rests)
- Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
- Drop set bicep curl machine, from 22.5kg
Time: 48 minutes
Weight: 75.0kg