- 5 min row machine
- Leg extension machine: 10@66kg, 3-min rest, 10@75kg, 3-min rest, 10
- Lat pull-down: 10@47kg, 3-min rest, 8@57kg
- Dumbbell chest press: 9@18kg, 7 (3-min rests)
- Decline bench sit ups: 10@10kg, 3-min rest, 7
Weight: 79.0 kg (afternoon)
Time: 34 minutes