- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Cable rows (seated, narrow handle): 10@40, 7@47, 3-min rest, 8, 3-min rest, 10
- Dumbbell shoulder press (machine): 10@26kg (both sides), 3-min rest, 10, 10
- Decline bench sit ups: 11@5kg, 3-min rest, 8
Time: 54 minutes
Weight: 80.8kg (morning)