George Armstrong Weekly Workout 16th October 2022
WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10Leg extensions 15,12,10
Leg press 15,20,30,40
BB back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg
Phase 2
Assault run / Treadmill 6 rounds
20cal sprints
1 min rest after each round
WORKOUT 2
Push - Phase 1
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Seated chest press machine 12,10,8
Cable single arm side raises 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
WORKOUT 3
Pull - Phase 1
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
Phase 2
5 rounds
15 burpee pull ups
15 BB over head squats @50kgs
15 Toes to bar
6 Wall walks
Db ball over shoulder 6 @40kg
Rest 1 min
WORKOUT 4
Phase 1
7km run (easy pace)
Phase 2
8 rounds
25cal rower
5 pull ups
10 push ups
15 air squats
30 seconds rest
WORKOUT 5
E5MOM - BARBELL @50kg
For 40 minutes every 5 minutes complete
BB Cleans 6
BB push press 6
BB front squats 6
BB clean and press
Bar over burpees 6
Db ball over shoulder 6 @40kg
Ghds 14
Rower 16 cal
