SLDLs (conventional superset with sumo):
135×5-5
225×5-5
315×5-5
405×5-5
GHRs (4-2):
bw×10-10-12
Lying Hamstring Curl:
80-100-120-140-100-80×10
Seated Hamstring Curl:
80-100-100-100-80×10
Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10
Seated Lat Row Machine:
50-80-110-140-110-80×10
Rope Face Pulls:
170-200-200-200-200×10
Straight-bar Lat Pushdowns (strict form):
110-130-150-110-90×10
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes