The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 9/12/13
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 3/3
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:
Wall Ball x10 Mountain Climber x10 x 10 rounds FBT
Circuit 3:
HS x30s
Split squat hold x30s-R, 30s-L
Squat and hold x30s
Then:
100 Speed jumping jacks FBT
