George Armstrong Weekly Workout 23rd March 2025

 

WORKOUT 1

 

LEGS

Lying hamstring curls (super-set) Leg extensions. 15,12,10
BB Front squats 12,10,8
BB Single leg Bulgarians split squats 10,10,10 (each leg)
BB dead stop stiff deadlifts 15,12,10

 

 

WORKOUT 2

 

PHASE 1 - ARMS

Db Bicep preacher curls 12,10,8
Tricep push downs 15,12,10
BB curls 15,12,10
Tricep dips weighted 15,12,10
Chin ups 3 sets of max reps
Seated Calf’s raises 20,15,12,10

 

PHASE 2 - CARDIO

Mikkos triangle
32M’EMOM
1MIN: Rower 18cal
2MIN: Ski erg 18cal
3MIN: Echo bike 18cal
4MIN: Rest

 

 

WORKOUT 3

 

CONDITIONING

50M’AMRAP
Run 400m sandbag @30kg
Step ups 30 sandbag
Ghd sit ups 20
BB Push press 20 @60kg
American Kettlebell swings 20 @32kg
Assault bike 30cal

 

 

WORKOUT 4

 

PHASE 1 - PUSH

Incline barbell bench press 12,10,8
Flat db bench 10,8,6
Seated ISO shoulder press machine 12,10,8
Db side raises 20,15,10
Weighted Dips 12,10,8
Tricep straight bar push downs 15,12,10

 

PHASE 2

Track session
1km @5:00km pace
1km @4:00km pace
90 sec rest
2x800m - 90 sec rest
3x400m - 1min rest
3x200m - 1min rest
1km Cool down

 

 

WORKOUT 5

 

PHASE 1

Muay Thai conditioning
1 hour

 

PHASE 2

Trunk Destruction
Buy in
1000m rower x2 (1min rest between)

 

PHASE 3

5 Rounds
10 Strict Toes to bar
15 Ghd hypertension
15 Ghd sit ups
500m Rower

 

 

WORKOUT 6

 

PHASE 1

10M’EMOM
1MIN: 2 BB squat cleans @80%

 

CONDITIONING

5 rounds for time
500m Rower
500m Ski erg
500m run
10 Wall walks
20 Db snatch @22.5kg
10 Dball over shoulder @40kg
20 OH single arm db lunges @22.5kg

 

 

WORKOUT 7

 

PULL

BB Deadlifts 10,8,6
Barbell rows 15,12,10
Db single arm rows 15,12,10
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Db preacher curls 15,12,10
Db concentration curls 15,12,10