- 5 min row machine
- Leg curl: 12@36kg, 12@45kg, 12@54kg, 2-min rest, 12, 2-min rest, 12
- Dumbbell shoulder press (seated, fixed bench): 12@12kg (each side), 3-min rest, 8, 6
- Decline (relatively flat) bench sit ups: 10@10kg, 10 (3-min rests)
- Assisted pull ups: 7@36kg, 3-min rest, 7@45kg
Weight: 78.5kg (morning)
Time: 38 minutes