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George Armstrong Weekly Workout 27th December 2021

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)
Client of the Year - Adam Pritchard
George Armstrong Weekly Workout 19th December 2021