Conventional Deadlift (3’s @ 590):
135×10
225×5
315×5
415×3
475×3
530×4
Deadlift:
315×6
315×6
315×6
SLDL:
315×10
315×10
315×10
BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6
Shrugs (reps paused @ top):
225×10
315×10
405-315-225×10
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Seated Calf Raise:
90×30-45×30
Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
110×15
110×15
BTN Pulldowns:
150×15
150×15
150×15
CG Pulldowns (superset with pushdowns):
120×15
120×15
120×15
Rope Lat Pushdowns (strict form):
110×15
110×15
110×15
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: 65 minutes