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Sunday, 20 June 2021 17:08

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

Monday 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}
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Tuesday Workout

Phase 1:
  • Pendley rows 5x5
  • 1x10 Weighted Pull ups 8,6,4,2
  • Barbell bicep curls 6,8,10,12
Phase 2:
  • 20’E5MOM
  • Assault Bike/Row 25cal
  • Barbell Hang power clean x 10
  • Barbell Sumo high pull x 10
  • Bar over Burpees x 10
  • T2B/GHD x 15
  • Rest the remaining time of the 5 min. {George uses 60kg barbell
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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
Phase 2:
  • 30cal Row/Assault bike
  • Overhead squats 25/20/15/10/10 reps descending each round.
  • Front rack Barbell static lunges 16 reps (8 each leg)
  • x5 rounds for time.
  • {George uses 50kg}
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Thursday 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:
  • Dumbbell incline press x 6
  • Assault bike/row 30cal
  • Dumbbell incline press x 6
  • Assault bike/row 25cal
  • Dumbbell incline press x 6
  • Assault bike/row 20cal
  • Dumbbell incline press x 6
  • Assault bike/row 15cal
  • Dumbbell incline press x 6
  • Assault bike/row 10cal
  • Dumbbell incline press x 6
  • 20min time cap. {George uses 45kg DBs}
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Friday Workout

Phase 1:
  • Deadlift 5x5 1x10
  • Prone incline DB rows 6,8,10
  • Bicep curls DB 6,8,10,12 (each arm)
Phase 2:
  • 12’EMOM
  • 1: Assault Bike 14cal
  • 2: Pendley Barbell row x 6
  • 12’EMOM
  • 1: Row 16 Cal
  • 2: Burpees 14
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SATURDAY & SUNDAY – rest days

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