- 5 min row machine
- Leg extension machine: 9@66kg, 2-min rest, 9@84kg, 3-min rest, 9@84kg, rest, 9@84kg
- Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 6, rest, 6@12kg
- Assisted pull ups: 7@36kg, 3-min rest, 7@45kg
- Decline bench sit ups: 9@10kg
Time: 40 minutes
Weight: 79.3 kg (morning)