Deadlift:
135×10
225×5
315×5
405×3
495×1
585×1
635×2
315×3
315×3
315×3
Conventional Deadlift:
315×3
315×3
315×3
BB Row (overhand):
225×6
275×6
325×6
275×6
225×10
Shrugs:
225×5
315×5
405×5
495×5
585×5
495×5
405×5
315×5
Lying Hamstring Curl:
100×12-150×8-200×4-100×12
GHRs (4-2):
×12-12-12
Seated Hamstring Curl:
95×12-155×8-125×8-95×12
Wide Neutral-grip Pulldowns:
230×6
250×6
250×6
CG Pulldowns:
250×6
250×6
250×8
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×12
100×12
100×12
Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12
Band Pull-Aparts:
×25-25-25-25
Duration: 65 minutes