The Lab Gym’s EXTREME BOOTCAMP-Tuesday 7/9/13
Chest, Back, Hams, Etc
Warm up: Bootcamp JTLC
Circuit 1: *try to match or beat last week’s numbers
A1) Deadlift: 7 sets of 3 reps (first 3 sets are warm-ups).
A2) Bench Press: 7 sets of 3 reps (first 3 sets are warm-ups).
A3) Pullups: 7 sets of 3 reps (use band or jumping Pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2:
(25, 35, 45, 55, 65+)
Reverse Lunge x10 TO RDL + Bentover Row x10 TO pushups (set 1: x25, set 2: 15E4, set 3: 8E8)
Circuit 3: 3 rounds
1 KB/DB
1 Arm tripod row: R, then L,
then 2 arm KB Swing: x15, 12, 10 of each
Circuit 4: tabata
