Conventional Deadlift:
135×10
225×5
315×5
405×3
495×3
SLDL:
225×10
225×10
BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10
DB Shrugs:
70s ×20
70s ×20
70s ×20
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
50×15
50×15
50×15
BTN Pulldowns:
80×15
80×15
80×15
CG Pulldowns (superset with pushdowns):
80×15
80×15
80×15
Rope Lat Pushdowns (strict form):
50×15
50×15
50×15
Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×12-12-12
40×12-12-12
40×12-12-12
40×12-12-12
BB Forearm Curls:
25×50
BB Reverse Forearm Curls:
25×50
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 45 minutes