Thursday, 03 June 2021 00:20

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

Monday Workout

Phase 1:
  • Front Squats 5x5 ,1x10
  • Static Back Lunges 10,8,6 (reps each leg)
  • Leg extensions 8,10,20
Phase 2:
  • 25cal Row/Assault bike
  • DB Deadlift x 12
  • DB Hang power clean x 9
  • DB Push press x 6
  • X 6 rounds
  • For time (track time and weight)
  • (George uses -27kg DBs - Minimum weight 22.5kg DBs)
Image

Tuesday Workout

Phase 1:
  • Bench press 5x5, 1x10
  • Seated barbell shoulder press 6,8,10
  • Triceps skull crushers (flat bench) 6,8,10,12
Phase 2:
  • 12’EMOM
  • 1: Flat DB bench press 8
  • 2: Ski/Row 16cal
  • 3: Dual DB snatch 10 &
  • 15’AMRAP
  • HSPU 6 (Easier difficulty 15 HRPU)
  • Chest Dips 12
  • Ski/Row 18cal
  • {George uses -40kg DBs for press & 17.5kg DBs for snatch}
Image

Wednesday Workout

Phase 1:
  • Deadlift 5x5 1x10
  • Prone incline DB rows 6,8,10
  • DB Bicep curls 6,8,10,12 (each arm)
Phase 2:
  • 24’EMOM
  • 1: Chest to bar pull ups 12
  • 2: T2B/GHD 14
  • 3: Barbell muscle snatch 10
  • 4: Ski/Row 14cal
  • {George uses 40/50kg barbell}
Image

Thursday Workout

Phase 1:
  • RDL Barbell 3x5, 1x10
  • Back Squat 4,6,8
  • Bulgarian split squats DB 6,8,10 (each leg)
Phase 2:
  • 20’E4MOM
  • 24” Box overs 20
  • DB hang power clean 10 DB Thrusters 10
  • DB deadlift 10
  • DB over burpee 10 {George uses 20kg DBs}
Image

Friday Workout

Phase 1:
  • Push press 5x5, 1x10 Weighted Dips 6,8,10
  • Side to Front raises 6,8,10,12
Phase 2:
  • 24’EMOM
  • 1: Wall balls 14 (12kg)
  • 2: Ski erg 14cal
  • 3: Flat BB chest press 6 @ 70% {George uses 100kg BB}
Image

SATURDAY & SUNDAY – rest days