Rowing (Machine)
Set 1: 0.505 km | 2:02
Bent Over Row - Underhand (Barbell)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 20 kg × 20 [Warm-up]
Set 3: 85 kg × 12
Set 4: 85 kg × 10
Set 5: 85 kg × 8
Set 6: 85 kg × 6
Lat Pulldown (Cable)
Set 1: 135 kg × 12
Set 2: 135 kg × 12
Set 3: 135 kg × 12
Set 4: 135 kg × 12
Superset
Seated Row (Cable)
Set 1: 140 kg × 12
Set 2: 140 kg × 12
Set 3: 140 kg × 12
Set 4: 140 kg × 12
Cable Rope Pullover
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Preacher Curl (Machine)
Set 1: 22.5 kg × 12
Set 2: 22.5 kg × 10
Set 3: 22.5 kg × 10
Set 4: 22.5 kg × 8