- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 3 (3-min rests)
- Cable kneeling crunches: (bullhorn handle, machine closest to fuse box): 12@12, 12, 12
- Tricep pull downs: drop set from 8
Time: 43 minutes
Weight: 76.6kg