1/18 – Pull

Pushing the hamstring a bit more.

Conventional Deadlift:
135×10
225×5
315×5
405×3
495×1
545×3
495×3

SLDL:
315×6
315×6

BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6

BTB Shrugs:
225×10
245×10
265×10
265×10
265×10

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
80×15
80×15
80×15

BTN Pulldowns:
120×15
120×15
120×15

CG Pulldowns (superset with pushdowns):
120×15
120×15
120×15

Straight-bar Lat Pushdowns (strict form):
80×15
80×15
80×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
100×8-8-50×15
100×8-8-50×15
100×8-8-50×15
120×8-8-50×15

BB Forearm Curls:
35×50

BB Reverse Forearm Curls:
35×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 61 minutes