The Lab Gym’s EXTREME BOOTCAMP Tuesday – Chest, Back, Hams, Etc – 2/18/14
Warm up: Bootcamp JTLC: + grand and back/.5 mile
Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 7 sets of 5 reps (first 2 sets are warmups).
A2) Bench Press: 7 sets of 5 reps (first 2 sets are warmups).
A3) Pullups: 7sets of 5 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
Circuit 2: Giant set (need cable and a pole)
B1) Seated/floor cable row x15
B2) Seated/floor chest press to chest fly x15
B3) Seated/floor see saw press x8, press x8, 30s negatives x2
B4) Seated/floor see saw row x8, press x8, 30s negatives x2
B5) Reverse Lunge TO Row x10
B6) Lunge TO Chest Press x10
B7) Pullovers x10E4
B8) Pallof Press x10oneach side
B9) Reverse Torso Twist x10
Conditioning: 3 rounds, reps of 20, 15, 10 each round
C1) Pushups
C2) Down & Ups
C3) Jumping Jacks
C4) 1 Sided Farmers Walks x50 feet and switch
Core: 3 rounds
1 Sided jackknife x10
Jackknife x10
Bicycle Crunch x10
Side Plank + Leg Lift x 10 & 10
STRETCH
