Went to a really small gym that didn't have dip or pullup bar so had to do the machines which was OK. Seemed kinda weird to have to put 190 on the pulldown then jump off the seat to lock my legs under and get a set of 8 though . 2 sets of each....first set is a "hard" set of 8 then add about 10% and go to failure....usually in 5-8 reps.
Same 2 set protocol
Hanging Leg Raises
4x 20sec sprints/40sec active rest on Stationary Bike
20 minutes suana.