5 min row machine
Bench press station: 12@9, 1 min rest, 12@10, 2 min rest, 9@11, 3 min rest, 6@12, 3 min rest, 6@12
Lat pull down station: 12@8, 1 min rest, 12@9, 2 min rest, 12@10, 3 min rest, 8@11, 3 min rest, 8@11
Time: 33 minutes
5 min row machine
Bench press station: 12@9, 1 min rest, 12@10, 2 min rest, 9@11, 3 min rest, 6@12, 3 min rest, 6@12
Lat pull down station: 12@8, 1 min rest, 12@9, 2 min rest, 12@10, 3 min rest, 8@11, 3 min rest, 8@11
Time: 33 minutes