- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@85kg, 6, 6 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 8@16kg (each side), 7, 7@14kg (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 25kg
Time: 50 minutes
Weight: 76.5 kg