- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 10@40kg, 3-min rest, 12
- Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
- Cable machine ab crunches 10@28.75kg, 3-min rest, 10
- Cable rows: 12@35kg, 2-min rest, 12
Weight: 80.8 kg (evening)
Time: 49 minutes