- 5 min row machine
- Leg press (5 holes showing): 12@61kg, 12@70kg, 12@79kg, 9@88kg, 9, 12 (3-min rests between work sets)
- Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 10@32.5kg, 5@37.5kg, 5@42.5kg, 5, 10
- Ab crunch machine (seat height 4): 12@30kg, 10@27.5kg, 8@25kg (3-min rests)
Time: 46 minutes
Weight: 75.7 kg