George Armstrong Weekly Workout 27th December 2021
MONDAY
LEGS - Phase 1
Leg extensions 12,10,8,(20 dropset)
Back Squat 8,6,4
RDL Barbell 8,6,4
Bulgarian split squats DB 6,8,10,(20 dropset) (each leg)
Phase 2
21-18-15-12-8
Goblet squats
Assault bike
DB Devil press
T2B
TUESDAY
PUSH - Phase 1
Incline Bench press 10,8,6
Seated shoulder press machine 10,8,6
Flat DB chest press 10,8,6
DB front to Side raises 15,12,10
Cable over head Tricep extension 15,12,10
Dips 3x15
Phase 2
60 cal Assault bike / Row
30 Goblet squats
50 cal Assault bike / Row
30 Goblet Squat
40 cal Assault bike / Row
30 Goblet Squat
30 cal Assault bike / Row
30 Goblet Squat
20 cal Assault bike / Row
30 Goblet Squat
10 cal Assault bike / Row
30 Goblet Squat
(George used a 35kg db)
WEDNESDAY
PULL - Phase 1
Weighted pull ups 8,6,4,2,1
DB rows 12,10,8,(20 dropset)
BB Pendlay rows 8,6,4,(20 dropset)
DB Rear flys 12,10,8,(20 dropset)
DB bicep preacher curls 12,10,8,(20 dropset)
Rest 2 mins
Phase 2
20-18-16-14-12-10-8
Assault bike
DB snatch
DB lunges
(35kg DBz)
THURSDAY
Phase 1
100cal ski erg
35 DB push press
35 DB Deadlift
35 GHDs / T2B
70 single arm OH DB Squats
35 GHDs / T2B
35 DB Deadlift
35 DB push press
100cal ski erg
Phase 2
5km run
FRIDAY
Fundamentals - Phase 1
Build up to find your 1rep max BB squat
Build up to find your 1rep max BB deadlift
Build up to find your 1rep max BB bench press
Phase 2
6 rounds
300m run
12 OH single arm lunges
12 DB snatch
12 box jumps
(DB 20-30kg)
