- 5 min row machine
- Leg extension machine: 9@75kg, 2-min rest, 9@93kg, 3-min rest, 9@93kg, rest, 9@93kg
- Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 6
- Decline bench sit ups: 9@10kg
- Assisted pull ups: 8@36kg, 3-min rest, 7@45kg
Time: 47 minutes
Weight: 78.8 kg (morning)