The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 9/5/13
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 2/3
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
Front rack lunges x5 on each leg TO 10 Push Press TO 10 Jackknifes
Circuit 3:
Tabata: 4 rounds
Split squat jumps
Barbell curls
Pushups
