George Armstrong Weekly Workout 4th December 2022
WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
BB back squats 10,8,6,4
DB Bulgarian split squats 15,12,10 each leg
Phase 2
6 rounds
Rower 15cal
Barbell thrusters 12 @60kgs
Burpees over rower 10
1 min rest
WORKOUT 2
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
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Phase 2
Every 5 mins for x 6 rounds complete
Assault bike 20cal
Chest to bar 12
Burpee touch 10
WORKOUT 3
7 Rounds
400m run
50 air squats
50 push ups
20 Pull ups
50 Butterfly sit ups
WORKOUT 4
Pull
Deadlifts 10,8,6,4
Seated back row machine 12,10,8,6
Weighted pull ups 10,8,6,4
Rear DB fly’s 15,12,10,8
Ez bar curls 15,12,10,8
Db hammer curls 15,12,10,8 (each arm)
WORKOUT 5
50M'EMOM
1MIN:Rower 20cal
2MIN:DB alternating snatch 18 @22.5kgs
3MIN:Toes to bar 12
4MIN:Duel Kettlebell lunges 50 feet @20kgs
5MIN:REST
