The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 6/13/13
Warm up: Bootcamp JTLC+ run to grand & back
Circuit 1:
A1) Barbell Back Squats: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 5 reps (first 3 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)
Circuit 2: FBT
A1) 1 Arm Pushup Negatives (8 count): 5,4,3,2,1 (can do all R, then L, or alternate each rep)
A2) Split Squat Jumps: 25, 20, 15, 10, 5
Circuit 2:
B1) Overhead barbell lunges: 10, 8, 6
B2) Barbell bicep curl 8 sec negatives: 10, 8, 6
Circuit 3:
Tabata: optional squat and hold rest
1, 5: Run in place
2, 6: High knees
3, 7: Butt kicks
4, 8: Jumping jacks
STRETCH
