- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 9
- Cable machine ab crunches 8@32.5kg, 3-min rest, 8
- Dumbbell chest press: 11@18kg, 8, 8@14 (3-min rests)
- Cable rows: 12@50kg
Weight: 79.2 kg (early morning)
Time: 32 minutes