Deadlift (stiff bar):
135×10
225×5
315×5
405×3
495×3
585×3 (paused reps)
585×4 (tng)
Conventional Deadlift (stiff bar, reps paused):
495×3
495×5
405×5
BB Row (overhand):
315×6
315×6
315×6
225×6
225×6
Lying Hamstring Curl:
100×6-150×6-200×6
GHRs (4-2):
×12-12-12
Seated Hamstring Curl:
100×6-155×6-6
Wide Neutral-grip Pulldowns:
250×6
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