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Sunday, 01 August 2021 13:38

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

Monday Workout

  • Seated hamstring curls 12,10,8

  • BB squats 10,8,6

  • Ab crunch machine 20,15,10,8

  • Seated Row machine 15,12,10

  • DB stiff leg deadlifts 10,8,6

  • Tricep extensions 15,12,10,8

     

    Finisher 150cal Assault bike

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Tuesday Workout

  • Seated chest press machine 12,10,8,6
  • Seated behind the head press 12,10,8,6
  • Prone DB rows 15,12,10,8
  • DB Bicep curls m 12,10,8,6 (each arm)
  • Trap bar deadlifts 12,10,8,6 
  • Seated calf raises 15,12,10,8
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Wednesday Workout

  • Seated hamstring curls 12,10,8
  • BB squats 10,8,6
  • Ab crunch machine 20,15,10,8
  • Seated Row machine 15,12,10
  • DB stiff leg deadlifts 10,8,6
  • Tricep extensions 15,12,10,8

Cardio - Hard pace 5km run

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Thursday Workout

  • Single arm DB rows 12,10,8,6
  • Straight arm rope pull downs 20,15,10,8
  • Leg extensions 15,12,10,8
  • Single arm DB shoulder raises 12,10,8,6 (each arm)
  • Flat barbell bench 12,10,8,6

25’MEMOM - 1:12 Burpees every minute

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Friday Workout

  • Weighted pull ups 8,6,4
  • BB squats 8,6,4
  • Toes to bar 20,20,20,20
  • Rear DB flys 15,12,10
  • Cable bicep curls  12,10,8,6
  • Rope face pulls 15,12,10,8

5km run - Easy pace

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SATURDAY & SUNDAY – rest days

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We know you want more out of life. Our mission is to help give you the tools, strength and mindset to overcome the setbacks and obstacles life throws at you to discover what true greatness and potential lives within you.