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George Armstrong Weekly Workout 28th November 2021

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Follow Physique Academy online coach George Armstrong’s weekly workout:

Monday Workout

Phase 1:
  • Leg extensions 12,10,8,6
  • BB walking lunges 12,10,8 each leg
  • Lying hamstring curls 12,10,8,6
  • Seated calf raises 15,12,10,8
Phase 2:
  • EMOM’20
  • Min 1: 10 Front Squats
Min 2: 15 Toes to Bar
Min 3: 20 Wallballs
Min 4: Bike erg 16 cal
  • Min 5: rest 
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Tuesday Workout

Phase 1:
  • Weighted pull ups 12,10,8,6
  • Single arm DB rows 15,12,10
  • Pendley rows 12,10,8,6
  • Alternating DB bicep curls 12,10,8
  • BB bicep curls 12,10,8,6
Phase 2:
  • Ski erg 
  • 20 cals under 1 min
  • Rest for 40 seconds 
  • x12 Rounds
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Wednesday Workout

Phase 1:
  • BB bench press 10,8,6,4
  • Seated DB shoulder press 10,8,6,4
  • Weighted dips 12,10,8,6
  • Side to front DB shoulder raises 12,10,8,6
  • Ez bar Skull crushers 12,10,8,6
Phase 2:
  • Intervals (treadmill)
  • 8 x 1:30 minute 17km 
  • 2 x 2:30 minute 18km 
  • 1min rest between each round. 
  • If you can’t do the km speed lower yours.
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Thursday Workout

Phase 1:
  • Squats,Deadlifts, Bench.
  • 10,8,6,4 for each exercise
Phase 2:
  • Two rounds for time of:
  • 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
24 Wallballs
  • 24 T2B
  • 24 reps Deadlifts 100kg
24 Box jumps, 24 inch box
  • 24 Wallballs
  • 24 T2B
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Friday Workout

Phase 1:
  • 24M’EMOM
  • 1:Row 20cal
  • 2:BB thrusters 10 (60kg)
  • 3:Pull ups 8
  • 4:Rest
Phase 2:
  • 5km Run
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