Deadlift:
225×10
225×10
225×10
Conventional SLDL:
225×10
225×10
225×10
Seated Calf Raises:
45×50
45×10 (long pause @ hold reps)
BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10
Shrugs:
135×20
135×20
135×20
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Rope Face Pulls (two ropes, #18):
50×15-15-15
BTN Pulldowns:
80×15-15-15
CG Pulldowns (superset with pushdowns):
80×15-15-15
Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15
Standing EZ Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 33 minutes