George Armstrong Weekly Workout 19th January 2025

WORKOUT 1

LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Bulgarian smith machine spilt squats single leg 12,10,8
Barbell Stiff leg deadlifts 12,10,8

WORKOUT 2

Intervals (treadmill)
8 x 1:30 minute 17km
2 x 2:30 minute 17km
1min rest after each round
If you can’t do the km speed lower it

WORKOUT 3

PHASE 1 - PUSH

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

Assault bike
20min - Max calories

WORKOUT 4

PHASE 1

35M’AMRAP - AS MANY ROUNDS AS POSSIBLE
400M Run
40 Calorie Rowing
30 Barbell thrusters @50kg
20 Dumbbell snatch’s @25kg

PHASE 2

For time:
Rower
2000m

WORKOUT 5

PULL

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

Olympic lift & Cardio party

WORKOUT 6

PHASE 1

10M’EMOM
1MIN: 2 BB Clean and press @80%

PHASE 2

600m-500m-400m
Rower
Ski erg
Run
Into…
Pull ups 15
Db push press 15 @22.5kgs
Toes to bar 15
Db duel Devil press 10 @22.5kgs