SERIES 1
A1. Hack squat – 4x15 (do not count light warm-up sets as a working set): 3,4,4,4+25
A2. Single arm DB row – 4x10 each: 80,100(3)
A3. Band good mornings – 4x20: grey, grey + purple, grey, grey
A4. Wide lat pulldown – 4x12: 130
SERIES 2
B1. Belt squat – 3x20: 5 chains
B2. Strip the rack rows – 3x10: 185 drop set last set ( oops)
B3. Front foot elevated split squat – 3x10 each leg. Put front leg on wood block BW,30,40
B4. DB Incline facing rear shrugs – 3x15: 50,50,70