George Armstrong Weekly Workout 14th April 2025

WORKOUT 1

PHASE 1 - PULL

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

Run
10km - Zone 2

WORKOUT 2

Every 4:00 for 20:00 (5 sets)
8 Pull-Ups
12 Dumbbell push press @22.5kgs
16 Alternating Cossack Squats (Goblet Hold) @22.5kg

Rest 3 mins
Into…
4 Rounds
400m Run
5 Duel devil press @22.5kg
10 Burpee over dumbbell

WORKOUT 3

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 4

In pairs - You Go / I Go
20 Rounds (10 each)
20 Cal Row
10 Box Step ups ©️22.5kgs
15 Burpees

WORKOUT 5

PHASE 1 - 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

PHASE 2

Mikkos triangle
32M’EMOM
1MIN: Rower 18cal
2MIN: Ski erg 18cal
3MIN: Assault bike 18cal
4MIN: Rest

WORKOUT 6

Treadmill session
2km Warm up
1km x5 @3:30km pace
90 sec rest
1km Cool down

WORKOUT 7

Trunk Destruction (core)
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
30 cal Rower
10 burpees