October

FRIDAY

Lats

Quads

Do each 4 sets

  1. 1a Back squat 12
  2. 1b Wall sit 10
  3. 2 Hip thrust 15

Forearms

Do each 3 sets

  1. 1a Back extension 5
  2. Farmer carry 66

Lats

2 supersets

  1. Lateral raise 44
  2. Skull crushers 33