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George Armstrong Weekly Workout 6th December 2021

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Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Warm up:
  • 100cal bike erg
Phase 1:
  • BB deadlifts 10,8,6,4,2,50 (burn out 50 reps I managed 100kg none stop)
  • DB single arm rows 15,12,10
  • DB alternating bicep curls 15,12,10
Phase 2:
  • 50 cal row
  • 50 T2B
  • 50 DB deadlift

 

  • 40 cal row
  • 40 T2B
  • 40 Db deadlift

 

  • 30 cal row
  • 30 T2B
  • 30 Db deadlift

 

  • 20 cal row
  • 20 T2B
  • 20 Db deadlift

 

  • 10 cal row
  • 10 T2B
  • 10 db deadlift

 

  • As fast as possible. 25kg DBs
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Tuesday Workout

Phase 1:
  • Leg extensions 8,10,20,30
  • BB front squats 10,8,6,4
  • BB Back squats 8,6,4
  • Standing calf raises 15,12,10
Phase 2:
  • 20’E5MOM
  • Row 20 cal
  • BB back lunges 20 (60kg)
  • Wallballs 20
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Wednesday Workout

Phase 1:
  • Push press 10,8,6,4
  • Incline dumbbell chest press 10,8,6,4,20
  • Seated Arnold press 10,8,6,20
  • Seated Side dumbbell raises 12,10,8,6
  • Tricep cable push downs 15,12,10
Phase 2:
  • 7km run
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Thursday Workout

Phase 1:
  • 12’M EMOM 
  • 1:Bike erg 16 cal
  • 2:Ski erg 16 cal
  • 3:Burpees 14
Phase 2:
  • You go I go (go with a partner. If not half the reps)
  • As fast as possible.
  • 50 cal row 
  • 50 Box overs
  • 50 Kettle bell goblet squats 25kg
  • 50 HSPU
  • 50 Deadlifts 100kg
  • 50 Pull ups
  • 50 cal row 
  • 50 Box overs 
  • 50 Kettle bell goblet squats 25kg
  • 50 HSPU
  • 50 Deadlifts 100kg
  • 50 Pull ups 
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Friday Workout

Phase 1:
  • 20-18-16-14-12-10-8-6
  • Sumo deadlift high pull 
  • Cal Row 
  • Bar over Burpees
  • T2B
Phase 2:
  • 15’EMOM
  • 1: Cable bicep curls 8
  • 2: Tricep cable push downs 8
  • 3: Press ups 15
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