- 5 min row machine
- Leg extension machine: 9@57kg, 2-min rest, 9@66kg, 3-min rest, 9@75kg, rest, 9
- Dumbbell chest press: 10@18kg, 9, 9@14kg (3-min rests)
- Lat pull-down: 8@40kg, 8@47kg, 3-min rest, 7@57kg, 3-min rest, 6@57kg
- Decline bench sit ups: 10@10kg
- Bicep curl machine: 10@29kg
Time: 44 minutes
Weight: 79.2 kg (morning)