- 5 min row machine
- Leg extension machine: 12@29kg, 2-min rest, 10@39kg, 1-min rest, 10@48kg, 3-min rest, 10@57kg
- Lat pull-down: 10@40kg, 2-min rest, 10@45kg, 3-min rest, 10
- Dumbbell chest press: 12@14kg, 10 (2-min rests)
- Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@30kg, 3-min rest, 10@40kg
Weight: 79.6 kg (afternoon)
Time: 42 minutes