George Armstrong Weekly Workout 4th June 2023
WORKOUT 1
Legs - Phase 1
Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Leg press 15,20,30,40
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)
Phase 2
30-25-20-15-10-5
Toes to bar
Db snatch @25kg
Burpees
*Run 400m after each round
WORKOUT 2
Push - Phase 1
Flat db bench 10,8,6
BB Military press 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
Close stance push ups 3 sets x max reps
Phase 2
Muay Thai or 7km Run (Medium pace)
WORKOUT 3
Pull - Phase 1
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)
Phase 2
4,6,8,10,12,10,8,6,4
Db push press @20kgs
Assault bike
T2B
Db Hang clean @20kgs
Box over burpee
WORKOUT 4
60M’EMOM
1MIN: Ski erg 14cal
2MIN: Assault bike 14cal
3MIN: Rower 14cal
4MIN: 4 pull ups, 8 push ups, 12 air squats
5MIN: 14 GHD sit ups
WORKOUT 5
Arms - Phase 1
Db seated bicep curls 15,12,10
Bicep preacher curl machine 15,12,10
Tricep over head ez bar cable extensions 15,12,10
Tricep close grip bench 15,12,10
Cable lying ez bar bicep curls 15,12,10
Tricep db skull crushers 15,12,10
Phase 1
Intervals
Rower
10x 500m
1 min rest
