Dumbbell Deadlift/Bent Over Row
4 sets
15 reps at moderate medium weight
12 moderate weight reps with 2 second hold at the top of bent row pull
10 heavy reps
8 heavy reps with 8 second hold at the top of bent row pull, 7 reps with with 7 second hold, 6 reps with 6 second hold, continue until you get to 1 rep and 1 second hold.
Use light-medium weight for the last set, its 36 reps!

Notes: Yes you are supposed to feel this on your back and posterior portion of legs.
Rest 90 seconds between sets.