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
