The multi exerciser

4 sets of the following:

400 Mtr row, 30 spm, level 4
15 full chest to floor press ups
10 dumb-bell (6 Kg) push presses

1 set of full chest to floor press ups to failure

1 set of step-ups with dumb-bell (6kg) presses at top

Finished off with 100 olympic bar (20Kg) bench presses

Finally completed workout with:

4 sets of the following-

10 crunches (legs raised)
10 torso twists on floor (1 leg lifted onto opposite knee and twist towards it)
10 bent leg raises

A little mixture but felt good for it.