George Armstrong Weekly Workout 12th May 2025

WORKOUT 1

LEGS

PHASE 1

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

PHASE 2

50-40-30-20-10
Burpees
Assault bike calories

WORKOUT 2

Every 7 minutes, for 42 minutes
20 Cal Assault Bike
400m Run
10 Power Cleans @70kg

WORKOUT 3

PULL

PHASE 1

BB Deadlifts 10,8,6
Barbell rows 15,12,10
Db single arm rows 15,12,10
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db preacher curls 15,12,10
Db concentration curls 15,12,10

PHASE 2

Rowing
500m x 10
1min rest between each round

WORKOUT 4

CONDITIONING

5 rounds for time.
500m Rower
500m Ski erg
10 burpee broad jumps
10 barbell thrusters @60kg

WORKOUT 5

PUSH

Incline barbell bench press 12,10,8
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Db side raises 20,15,10
Weighted Dips 12,10,8
Tricep straight bar push downs 15,12,10

WORKOUT 6

RUNNING

1km Warm up
Into….
1km intervals x 6 @3:30min km pace
-90 seconds rest between each round
1km Cool down.

WORKOUT 7

TRUNK DESTRUCTION

5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
20 cal rower
10 box jump burpees