GHRs (4-2):
bw×10-10-10-10-12
SLDLs (conventional superset with sumo):
135×5-5
225×3-3
315×3-3
405×3-3
455×3
Lying Hamstring Curl:
80-100-120-140×10-160×7-100-80×10
Seated Hamstring Curl:
80-100-100-100-80-50×10
Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10
Seated Lat Row Machine:
50-80-110-140-110-80×10
Rope Face Pulls:
200×10-10-10-10-10
Straight-bar Lat Pushdowns (strict form):
110-130-150-110-90×10
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes