- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@32kg, 3-min rest, 10@40kg
- Leg extension machine: 10@46kg, 3-min rest, 10@57kg
- Assisted pull-ups: 10@54kg, 3-min rest, 6@45kg
- Dumbbell chest press: 12@16kg, 6@18kg (2-min rests)
- Cable machine ab crunches 12@16.25kg, 2-min rest, 12
Weight: 78.8kg (afternoon)
Time: 44 minutes