George Armstrong Weekly Workout 20th November 2022

 

WORKOUT 1

 

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

Phase 2

4 Rounds
Assault Bike 15cal
Burpee Jump Box Overs 6
Ghd Sit Ups 18
Barbell Muscle Cleans 12 @70kgs
Rest 1min

 

 

WORKOUT 2

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

24M’E2MOM
1min: Rower 15/16 Cal
2min: DB Snatch’s 16 @22kg
3min:ski Erg 15/16cal
4min:db Ball To Shoulder 6-8 @40kgs

 

 

WORKOUT 3

Legs - Phase 1

Lying Hamstring Curls 15,12,10
Leg 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

7km Run (Easy Pace)

 

 

WORKOUT 4

Sweaty Mess

7 Rounds
300m Rower
200m Ski Erg
12cal Assault Bike
2mins Rest And Repeat

 

 

WORKOUT 5

Chest & Shoulder Pump

10M’E2MOM
Every Two Mins Perform
Flat DB Press 15 @35-40kgs
Rower 14cal

Rest 3mins

10M’E2MOM
Every Two Mins Perform
Sanding DB Push Press 15 @25-30kgs
Rower 14cal

Rest 3 Mins

5 Rounds
DB Shoulder Raises 15 @10kgs
DB Tricep Extensions 15 @12kgs
Press Ups 20
Rower 14cal