Saturday, 15 May 2021 00:08

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

Monday Workout

Warm Up:
  • 50 Burpees
  • 5 x 1’ On 1’ Off Ski Erg
Workout:
  • 5 x 5 Bench Press
  • 4 x Seated barbell shoulder press 10, 8, 6, 4
  • 3 x Side raises 15, 12, 10
  • 3 x Tricep push down 12, 10, 8
Image

Tuesday Workout

Warm up:
  • 100 air squats
Phase 1:
  • 5 x 5 Back squats
  • 3 x 10 Bulgarian split squats
Phase 2:
  • 20 cal row
  • 20 wall balls
  • 20 box jumps
  • 20 cal row
  • 30 wall balls
  • 30 box jumps
  • 20 cal row
  • 50 wall balls
  • 50 box jumps
  • 20 cal row
Image

Wednesday Workout

Warm up:
  • 100 cal bike
Phase 1:
  • Weighted pull ups 5 x 5
  • 4 x Prone dumbbell rows 12, 10, 8, 6
  • 4 x Dumbbell bicep curls 6, 6, 8, 10
30 ‘EMOM
  • 1: Row 14 cal
  • 2: T2B 14
  • 3: Bent over row 8
  • 4: Bike 14 cal
  • 5: HRPU 14
Image

Thursday Workout

Warm up:
  • Row intervals
  • 5 x 1min on 1min off
  • 5 x 5 Front squats
  • 4 x Leg extensions 12, 10, 8, 20
Workout:
  • 5 x rounds for time
  • 5 x Hang power clean
  • 5 x thrusters
  • 5 x shoulder to shoulder
  • 5 x strict HSPU 50-70kg barbell
Image

Friday Workout

Warm up:
  • 100 air squats
  • 100 cal bike
Workout:
  • 20 rounds – 60 second rest
  • 6 x Deadlifts 6
  • 6 x Hang power cleans
  • 6 x Front Squats
  • 6 x Bar over burpees
Image

SATURDAY & SUNDAY – rest days