- 5 min row machine
- Straight leg dead lift, flat back: 12@20kg, 5@55kg, 5@65kg, 3-min rest, 6
- Cable machine ab crunches 8@36.25kg, 3-min rest, 8
- Dumbbell chest press: 9@20kg, 8, 8?@16 (3-min rests)
- Cable rows: 11@60kg
Weight: 79.9 kg (afternoon)
Time: 36 minutes