8/9 – Pull – Deload

Deadlift:
225×30

Conventional Deadlift:
225×30

Seated Calf Raises:
45×50-50

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

Shrugs:
135×20
135×20
135×20

Lying Hamstring Curl:
50×12-12-12

Seated Hamstring Curl:
50×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns:
80×15-15-15

CG Pulldowns:
80×15-15-15

Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15

Standing BB 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: 31 minutes