Sunday, 23 May 2021 20:51

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

Monday Workout

“The cardio killer” Warm Up:
  • 50 Burpees
  • 5 x 1’ On 1’ Off Ski Erg
Workout:
  • 40 Min EMOM
  • 1: Row 16 cal
  • 2: Ski 14 cal
  • 3: 2 x rounds of strict Cindy
  • 5 x strict pull ups
  • 10 x push ups
  • 15 x Air squats
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Tuesday Workout

Phase 1:
  • Bench 5-5
  • Bench 1-10
  • Side Raises 15, 12, 10
  • 12’ EMOM
  • 1: DB Press 8
  • 2: Bike/Row 14 cal
  • 3: T2B/GHD12
Phase 2:

BARBELL CYCLE – 6 rounds (increase weight every 2 rounds)

  • 6 x Front rack lunges
  • 6 x Push press
  • 6 x Front squats
  • 6 x Bar over burpees
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Wednesday Workout

Warm up:
  • 5 x Row/Ski 1min on 1min off

Phase 1:
  • Bent over barbell rows 5x5
  • Single arm DB rows 4x5
  • Weighted pull ups 6,5,4,3
  • DB Bicep curls 6,8,10
Phase 2 - 3 Rounds:
  • 50 GHD / T2B
  • 30 cal bike
  • 50 x wall balls
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Thursday Workout

Workout:
  • 100 x Air squats
  • Leg extensions 10,10,20,30
  • RDL 5-5
  • 32’ EMOM
  • 1: Box jumps 20
  • 2: Ski 12 cal
  • 3: Back squats 8 (120kg)
  • 4: Rest
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Friday Workout

  • Bench press 5-5, 1-10
  • Military press 6,8,16 (last set drop set 8+8)
  • Triceps skull crushers (flat bench) 8,10,15
Phase 1:
  • 12’ EMOM
  • 1: Flat DB bench press 10
  • 2: ski/row 16 cal
  • 3: Duel DB snatch 10
Phase 2 - 4 Rounds:
  • HSPU 6 (easier diffidulty 15 HRPU)
  • T2B/GHD sit ups 20
  • Cest dips 12
  • Ski/row 16 cal
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SATURDAY & SUNDAY – rest days