- 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, 5 (3-min rests)
- Decline bench situps: 10@12.5kg, 9, 9 (3-min rests)
- Tricep pull downs: drop set from 8
Time: 48 minutes
Weight: 78.0kg