Jackson's Bootcamp

RULE #1 
- Every single rep is done slow and controlled. squeeze every muscle when you feel a stretch, keep the tension going throughout the whole exercise. 
RULE #2
- If the exercise is only 2 sets, that means your weight should be HEAVY. push yourself. I only put 2 sets so you can maximize your energy input and lift like a DAWG. If you feel like you can go for more than the reps I wrote... then that means your weight isn't HEAVY ENOUGH. 
RULE #3
- Never go into a workout thinking it's going to be easy, or that it's a game. The only fun part should be setting new pr's and lifting heavy. If you're going to play around and go to the gym for socializing, then this ISN'T for YOU.
RULE #4
- Motivation won't get you far, it's the drive and determination that will bring you to new heights.
Rule #5
- your Diet is the number 1 thing. Stop snacking on unnecessary things and start eating 3-4 REAL meals a day. Don't make excuses. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Chest Fly (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Kickback

Cable Crunch

push

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Single Arm Row (Cable)

Single Arm Rear Delt Fly (Cable)

Shrug (Dumbbell)

Reverse Curl 

Preacher Curl (Machine)

pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Calf Raise (Leg Press)

Lying Leg Curl

Leg Extension

Leg Raise (Captain's Chair)

legs pt.1

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Wide Grip Pull-Up

Bayesian Curl

Russian Twist

upper

Leg Press

Split Squat (Dumbbell)

Seated Hamstring Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

legs pt.2

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