Lying Hamstring Curl:
80-100-100-100-100×10
Seated Hamstring Curl:
80-100-100-100-80×10
GHRs (4-2):
bw×10-10-10
SLDLs (conventional superset with sumo):
135×10-10
185×10-10
235×10-10
Seated Lat Pulldown Machine:
50-80-110-140-110-80×10
Seated Lat Row Machine:
50-80-110-140-110-80×10
Rope Face Pulls:
50-70-90-110-140-170×10
Straight-bar Lat Pushdowns (strict form):
50-70-90-110-140-90×10
Band Pull-Aparts:
×25-25-25-25
Duration: 35 minutes