Seated Cable Row:
100×25
100×25
BTB Shrugs:
135×50
Shrugs:
135×50
Rope Face Pulls (two ropes, #18):
50×50
Pulldown Machine (neutral):
50×50
Pulldown Machine (overhand):
50×50
Straight-bar Lat Pushdowns (strict form):
50×50
Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×30
Pulldowns (overhand grip):
100×30
BTN Pulldowns:
100×30
Hammer Chins:
×15
Hanging Scapular Retractions:
×15
Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×35-35-50
Seated Leg Extensions:
50×100
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 40 minutes