Conventional Deadlift (5’s @ 590):
135×10
225×5
355×5
415×5
475×5
Deadlift:
315×5
315×5
315×5
SLDL:
315×5
315×5
315×5
BB Row (overhand-underhand):
185×10-10
185×10-10
185×10-10
DB Shrugs:
100s ×12-12-12-12-12
Lying Hamstring Curl:
70×12-12-12
Seated Hamstring Curl:
70×12-12-12-12-12
Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×15
90×15
90×15
BTN Pulldowns:
150×15
150×15
150×15
CG Pulldowns (superset with pushdowns):
250×8
250×8
250×8
Straight-bar Lat Pushdowns (strict form):
90×12
90×12
90×12
Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
50×12-12-12
50×12-12-12
50×12-12-12
50×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 53 minutes