Row 10 mins
3 x 10 Chest press - 40kg
2 x 10 sit ups
2(2) x 5 Lat pull down (swap grip) - 42kg
3 x 10 leg raises
3 x 7 Shoulder press DB - 15kg
2 x 10 side dips - 7.5kg
3 x 6 Shoulder raises DB - 6kg
2 x free Squats
2 x 10 Bent over row DB - 15kg
3 x 7 Bicep curl DB - 6kg
2 x 10 Straight arm raise & dip - 10kg
2 x 10 tricept dips - 13kg