- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 6, 6 (2-min rest between work sets)
- Dumbbell shoulder press (seated, fixed bench): 8@14kg (each side), 3-min rest, 8
- Decline bench sit ups: 9@10kg, 8 (3-min rests)
- Lat pull-down: 12@26kg, 10@33kg, 8@40kg, 3-min rest, 8@47kg, 3-min rest, 8@47kg
Weight: 77.6 kg (morning)
Time: 49 minutes