The Lab Gym’s EXTREME BOOTCAMP – Tuesday- Chest, Back, Hams, Etc -2/4/12
Warm up: Bootcamp JTLC: + grand and back/.5 mile
Circuit 1: *try to match or beat last weeks numbers
A1) Deadlift: 5 sets of 10 reps (first 2 sets are warmups).
A2) Bench Press: 5 sets of 10 reps (first 2 sets are warmups).
A3) Pullups: 5 sets of 10 reps (use band or jumping pullups w/controlled full range eccentric of 4 seconds. If can add weight, do it)
B1) Cable Chest Fly TO Press: x10 +10
B2) Cable Back Row Arms Adducted x10 TO Abducted x10
B3) Cable Lunge TO Chest Press: x10 (on each leg)
B4) Cable Reverse Lunge TO Back Row (arms adducted) x10 (on each leg)
B5) Cable See Saw Press x10 TO 2 Arm Chest Press Negatives x30 sec x1-3 reps
B6) Cable See Saw Row x10 TO 2 Arm Back Row Negatives x30 sec x1-3 reps