- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 9@16.5kg (each side), 8, 9@”12.5″kg (3-min rests)
- Cable kneeling crunches: 12@8, 12@9, 12
- Tricep pull downs: drop set from 8
Time: 40 minutes
Weight: 77.7 kg