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The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 8/8/13

Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 1/3
A1) Barbell Back Squats: 7 sets of 5 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 5 reps (first 2-3 sets are warm-ups, add weight each set as long as form holds up) A3) Chin ups: 7 sets of 5 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: 3 rounds

B1) DB Step-ups: 12, 12, 12-+15 sec split hold on each leg x2 rounds

B2) Bench Dips: x20, 20+10 sec lockout, x10+8E8+30 sec lockout

B3) DB Curls: x12, x10E4, x10E4

B4) 2 Sided Crunch: x15, 15, 15

Circuit 3: Outside

2 rounds

10 Honest pushups

20 Situps

30 BW Squats

Run to grand and back

 

STRETCH!

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