The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 7/25/13
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 2/3
A1) Barbell Back Squats: 5 sets of 10 reps (first 2 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warm-ups, add weight each set as long as form holds up) A3) Chin ups: 5 sets of 10 reps (first 2 sets are warm-ups, 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:
Rounds of 30 sec per exercise, non-stop = 12 minutes
1) Rope climb (30 sec) then walking planks (30s) for 3 rounds = 3 min
2) Split squat jumps (30 sec) handstand (30s) for 3 rounds = 3 min
3) Split squat hold (15 & 15 sec) chin-up hang (chin above bar, negative, or dead hang) (30s) for 3 rounds = 3 min
4) PVC OH Squat or wall sit (30 sec) 1 arm planks (15 & 15s) for 3 rounds = 3 min
Circuit 3:
Tabata: 6 minutes (20 seconds on, and 10 off)
Min 1: Vertical jumps
Min 2: Broad jumps
Min 3: Power Pushups
Min 4: Vertical jumps
Min 5: Broad jumps
Min 6: Power Pushups
