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Gyms in Chesham Bootcamp Weight Training Workout 3 Sept – Oct 2013

Weights workout 3

Absolute Body Confidence gym in Chesham Weights workout 3 of 3 for the September – October 2013 Period

All the workouts in this period start with a 30 minute strength training session before various forms of high intensity cardio. Below are the weight training exercises for Bootcamp workout 3 of 3.

The 3 weight training workouts are all different focusing on different muscle groups. This workout focuses the muscles of your shoulders and quadriceps (front of your thighs).

The weigh training section of the bootcamps are done in pairs so try and partner up with someone of equal (ish) strength. you’ll get more done and get way more benefit from the session rather than partnering with someone a lot stronger or weaker than you.

You should prepare yourself to complete a minimum of 5 bases from the weigh training section of each workout. You’re going to spend  3 minutes on each base. You will then have 1 minute to change bases and ensure that you are lifting the right amount of weight.

Once 5 bases are complete, time to move on to the CV section of the workout!

Exercise Equipment Instructions Weeks 1-4 Weeks 5-6 Weeks7-8
Squats Olympic Bar and Squat Rack Swap with partner after rep range has been completed 12 – 15 8 – 10 6 – 8
Military press 5 Kg Bar Swap with partner after rep range has been completed 12 – 15 8 – 10 6 – 8
Static Lunge Dumbells Swap with partner after rep range has been completed on both sides 12 – 15 8 – 10 6 – 8
Forward Raise VIPR Swap with partner after rep range has been completed 12 – 15 8 – 10 6 – 8
Front Squats Olympic Bar Swap with partner after rep range has been completed 12 – 15 8 – 10 6 – 8
Single Arm KB Push Press Kettle Bells Swap with partner after rep range has been completed on both side 12 – 15 8 – 10 6 – 8
Rear Deltoid Dumbells Swap with partner after rep range has been completed 12 – 15 8 – 10 6 – 8

During the period of these workouts you will change the rep range for each exercise as the above table demonstrates. As the repetitions of each exercise decrease it is important that you increase the amount weight that you are lifting so that you are only able to achieve the number of lifts prescribed and no more. If you feel you can do more lifts you need to increase the weight.