George Armstrong Weekly Workout 28th April 2025

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
Tricep behind the head extensions 20,15,10
Tricep push downs 15,12,10

PHASE 2

Ski Erg
10x500m
1min rest between rounds

WORKOUT 2

PHASE 1

10M'EMOM
Every minute: BB Clean and press 2
Notes:
0-5mins @80% max
5-10mins @80-90% max

PHASE 2

4 rounds for time
Rower 400m
bike erg 800m
Into…
Pull ups 10
Db snatch 20 @22.5kg
D ball burpee over box 4 @40
Ghd 15

WORKOUT 3

LEGS

Leg extensions 15,12,10 (dropset on the last set)
Back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (dropset on the last set)
Lying hamstring curls 15,12,10
Standing calf raises. 20,15,15,10

WORKOUT 4

TRUNK DESTRUCTION

5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension (weighted)
10 Strict Toes to bar
30 cal Assault bike
10 box jump burpees

WORKOUT 5

PULL

PHASE 1

BB Deadlifts 10,8,6
T bar row machine 12,10,8
Seated back iso row machine 12,10,8
Close grip pull ups 3 x max reps
Rear machine flys 15,12,10
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)

PHASE 2

Treadmill session
2km Warm up
1km x5 @3:30km pace
90 sec rest
1km Cool down

WORKOUT 6

400 Meter Run
21 Kettlebell Swings @24kg
12 Pull-Ups
10 burpee broad jump's

WORKOUT 7

40M'AMRAP
10 Db incline press @40kg
10 D ball step ups @30kg
10 BB Cleans @60kg
500m Rower
1min rest