8/10 – fast, easy deads.
Conventional Deadlift (reps deloaded):
135×5
225×5
315×3
405×3
450×3
505×3
585×3
Extra-close CG Pulldown (long rom):
150×6
175×6
175×6
175×6
150×10
Wide-grip BB Rows:
315×6
315×6
225×10
225×10
225×10
Rope Cable Hammer Curls:
40×12
50×12
60×12
70×12
80×12
60×12
50×12
40×12
Lying Leg Curls:
100×6
125×6
150×6
125×6
100×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 50 minutes