- 5 min row machine
- Leg extension machine: 9@57kg, 2-min rest, 9@66kg, 3-min rest, 9@75kg, rest, 9@84kg
- Dumbbell shoulder press (seated, fixed bench): 7@16kg (each side), 3-min rest, 6, 6@12kg
- Assisted pull ups: 7@36kg, 3-min rest, 7@45kg, 3-min rest, 5
- Decline bench sit ups: 7@10kg
Time: 50 minutes
Weight: 78.7kg (morning)