Seated Hamstring Curls:
50×15-65×15
65×15-85×15
85×15
Conventional Rack Deadlift (bar below knee, #1 slot on rack, stiff bar):
135×10
135×10
135×10
225×5
315×5
405×3
495×2
585×1
675×1
725×1
745×1
675×1
SLDL:
135×10
225×5
315×5
405×3
495×3
515×3
BB Row:
225×5
275×5
275×5
275×5
275×5
45-degree Hypers:
×10
71×10
142×10
176×10 (PR)
81×10
Band Pull-Aparts:
×25-25-25
Duration: 70 minutes