Seated Cable Row:
100×10-10-10-10-10
Lying Hamstring Curl:
50×10-10-10-10-10
Seated Hamstring Curl:
50×10-10-10-10-10
Rope Face Pulls (two ropes, #18):
50×10-10-10-10-10
V-bar Lat Pushdowns (strict form):
50×10-10-10-10-10
Wide-grip Pulldowns:
100×10-10-10-10-10
CG Pulldowns:
100×10-10-10-10-10
Preacher Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25
OH Rope Extension:
30×30
V-bar Pushdowns:
50×30
Bench Dips:
bw ×30
Band Pull-Aparts:
×25-25-25-25
Duration: 24 minutes