- 5 min row machine
- Barbell back squats: 12@20kg, 10@50kg, 5@70kg, 5, 8 (3-min rests between work sets)
- Dumbbell chest press: 9@20kg, 8, 5 (3-min rests)
- Decline bench sit ups: 9@10kg, 7, 6 (3-min rests)
Time: 45 minutes
Weight: 76.2kg (morning)
Time: 45 minutes
Weight: 76.2kg (morning)