- 5 min row machine
- leg extension machine: 12@39kg, 2-min rest, 10@48kg, 3-min rest, 9@57kg
- assisted pull ups: 7@45kg, 3-min rest, 6, 5
- Decline bench sit ups: 8@10kg, 5@10kg, 5@5kg (3-min rests)
- Dumbbell chest press: 8@20kg, 5 (3-min rests)
Time: 41 minutes
Weight: 80.0kg (morning)