George Armstrong Weekly Workout 14th May 2023
WORKOUT 1
Pull - Phase 1
Straight arm cable pull downs 12,10,8
Seated wide grip cable rows 15,12,10, (20 drop set)
BB bent over rows 10,8,6,(20 drop set)
Wide grip pull ups 4 x max reps.
Alternating Dumbbell curls 15,12,10,8 (each arm)
Cable straight arm bicep curls 40,40,40,40 drop set each set. Phase 2
Phase 2
Muay Thai conditioning workout 1 hour
or 10km Run (medium pace)
WORKOUT 2
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell front squats 10,8,6,4
Barbell Stiff leg deadlifts 12,10,8
Phase 2
4 rounds for time.
500m rower
500m run
30 burpees
WORKOUT 3
Push - Phase 1
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Db side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
100 push ups for time
Phase 2
25M’EMOM
1MIN:Ghd sit ups 15
2MIN:Ghd weighted back extensions 15
3MIN:Toes to bar 15
4MIN:Assault bike 18cal
5MIN:REST
WORKOUT 4
Phase 1
AMRAP’9M
Box jump overs 10
Barbell Muscle cleans 10 @50kg
Toes to bar 10
Assault bike 10 cal
Rest 3mins
AMRAP’9M
Box jump overs 10
Barbell Clean and press 10 @50kg
GHD 10
Wall balls 10 @9kg
Rest 3mins
AMRAP’9M
Burpee touch 10
Barbell Thrusters 10 @50kg
Toes to bar 10
Assault bike 10
Phase 2
Muay Thai conditioning workout 1 hour
or
36M’EMOM
1MIN: 5 pull ups, 10 push ups, 15 air squats
2MIN: Bike erg /. Assault bike 16cal
3MIN: Burpee Box jump overs 10
WORKOUT 5
Arms - Phase 1
Db incline bicep curls 20,15,12
Db single arm Concentration curls 20,15,12
Incline alternating db hammer curls 20,15,12
Tricep overhead cable extensions 20,15,12
Tricep dips 3 sets max reps
Tricep close grip smith machine flat bench 15,12,10
Phase 2
40-30-20
Barbell squats @bodyweight
Assault bike
Toes to rings
Db flat bench press @35kg
Kettlebell swings @28kg
