squats. standard, hindu, with extra weight, without extra weight, squats with raised arms, squats with arms in a Y shape. squats squats squats. I try and do a

squats. standard, hindu, with extra weight, without extra weight, squats with raised arms, squats with arms in a Y shape. squats squats squats. I try and do at 3x50 sets for 150 squats 2 - 3 times a week. Basically first set of 50 is without weights, second set of 50 is with 10 kilos of weight plates in my hands. 3rd set of 50 is with 20kg of weight plates in my hands. The 3rd set hurt.