- 5 minutes row machine
- Barbell back squats: 12@15kg, 6@65kg, 3-min rest, 6
- Dumbbell shoulder press, seated: 7@18kg, 6@16kg, 6@14kg (3-min rests)
- Cable machine ab crunches 10@36.25kg, 3-min rest, 9
- Lat pull down: 8@60kg
Weight: 79.1 kg (morning)
Time: 35 minutes