12/27 – Pull

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