George Armstrong Weekly Workout 23nd July 2023
WORKOUT 1
Pull - Phase 1
BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated iso back row machine single arm 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db alternating curls 15,12,10 (each arm)
Db hammer curls 15,12,10 (each arm)
Phase 2
35M’EMOM
1MIN: 10 Burpee touch
2MIN: 12 Box jumps
3MIN: 14cal Rower
4MIN: 16cal Assault bike
5MIN: 18 Kettlebell swings @20kg
WORKOUT 2
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
Ski Erg
500m x10
1min rest between each round
WORKOUT 3
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
5 rounds
Bike erg 25cal
Bench press 20 reps @70-80kg
Toes to ring 15
Hspu 5
WORKOUT 4
For time: (hard pace)
Rower 1000m
Ski erg 1000m
Rest 3mins
Rower 1000m
Ski erg 1000m
Rest 3 mins
Rower 750m
Ski erg 750m
Rest 2 min
Rower 750m
Ski erg 750m
WORKOUT 5
Arms - Phase 1
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10
Phase 2
Every 2:30 x 5 rounds.
10 BB squat cleans @50kg
Rower 18cal
Max reps: db snatch @22.5kg
Rest 1:30min between rounds
