The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 8/29/13
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 1/3
A1) Barbell Back Squats: 7 sets of 3 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 3 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 3 reps (first 2-3 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:
5 rounds FBT
Inverted pushup x10, walking lunges x50 ft, box jumps x10, bear crawl x50ft
Circuit 3:
BW Squats: 10>1 (-1)
High Knees: 20>2 (-2)
Circuit 4:
3 rounds
Hanging leg raises x10
CB Crunch x20
Plank x30s
