Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 1x12 20kg 1x12 25kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 5km/h level 7
6 minutes rowing = 1166 meters
6 minutes bicycle at levels 6

Polar A5 says: Exe time: 1:00:48 Avarage pulse rate: 114 In zone 21:08 Calories burned: 306 BMI 33,1