George Armstrong Weekly Workout 6th July 2024

 

WORKOUT 1

 

Phase  1 - Push

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

Bike erg - 10,000m (zone2)

 

 

WORKOUT 2

 

Phase  1 - LEGS

Lying hamstring curls 15,12,10
Leg extensions 15,12,10
Barbell back squats 10,8,6
Smith machine Bulgarian split squats 15,12,10 (each leg)

 

 

WORKOUT 3

 

CHIPPER

15 barbell cleans @70kg
30 toes-to-bar
30 box jumps
15 muscle ups
30 db push press 17.5kg
30 double-unders
15 db thrusters 17.5kg
30 pull-ups
30 burpees
300 feet overhead walking lunges with plate @20kg

 

 

WORKOUT 4

 

Phase  1 - pull

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

 

Phase  2

25M’AMRAP - As many rounds as possible
5 Devil Presses @2x22.5kg
20 Double Dumbbell Front Rack Reverse Lunges
@2x22.5kg
15 calorie assault bike

 

 

WORKOUT 5

 

Phase  1 - arms

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 2

3000m Rower total
Every 500m PERFORM:
10 Barbell Thrusters @50kg
10 burpee over bar