4 x 8 seated rows (pin #6)
4 x 8 lat pulldowns (pin # 7)
4 x 10 bent rows (30kg standard bar)
2 x 8 dumbbell press (10kg)
2 x 6 dumbbell press (12.5kg)
1 x 4 dumbbell press (15kg)
4 x 10 upright rows (30kg standard bar)
4 x 8 lateral raises (7.5kg)
60 x leg raises/crunch (5kg medicine ball)
60 x pushups (standard toes)
5km run @ 4:54/km average pace. 5 minute cool down walk
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