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Rowing (machine)
- 00:05:00 | 1000 m 85
- warm-up
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Leg Press
- 90 kg x 7 reps 33
- 100 kg x 7 reps 36
- 100 kg x 7 reps (PR) 36
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Seated Leg Curl
- 35 kg x 7 reps 16
- 35 kg x 7 reps (PR) 16
- 30 kg x 7 reps 14
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Leg Extensions
- 35 kg x 7 reps (PR) 16
- 30 kg x 7 reps 14
- 25 kg x 7 reps 13
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Pull-Up
- 4 reps (PR) 40
- 3 reps 32
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Seated Calf Raise
- 35 kg x 7 reps 16
- 35 kg x 7 reps 16
- 40 kg x 7 reps (PR) 17
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Abductor Machine
- 7 kg x 35 reps 13
- 7 kg x 35 reps 13
- 7 kg x 35 reps (PR) 13
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Adductor Machine
- 25 kg x 7 reps 12
- 30 kg x 7 reps 13
- 35 kg x 7 reps (PR) 14
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Barbell Bench Press
- 15 kg x 7 reps 47
- 15 kg x 7 reps 47
- 15 kg x 7 reps (PR) 47
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Machine Back Extension
- 35 kg x 7 reps (PR) 16
- 32.5 kg x 7 reps 15
- 32.5 kg x 7 reps 15
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Weighted Crunch
- 10 kg x 7 reps 7
- 10 kg x 7 reps 7
- 20 kg x 7 reps (PR) 10
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Stretching
- 00:10:00 2