- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 6@70kg, 6, 6 (3-min rests between work sets)
- Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@27.5kg, 5@32.5kg, 5@37.5kg, 5, 10
- Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
Time: 47 minutes
Weight: 77.3kg