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Sunday, 15 August 2021 22:11

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

Monday Workout

Pull
  • Pendley rows 5x5, 1x10
  • Weighted Pull ups 8,6,4,2
  • Barbell bicep curls 6,8,10,12
Phase 2:
  • 24’E3MOM
  • 5 hang power cleans
  • 5 front squats
  • 5 thrusters
  • 5 bar over burpees
  • 5 strict HSPU (Make it easier and perform 10 HRPU)
  • {George uses barbell 60kg}
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Tuesday Workout

FULL BODY
ROUTINE:
  • Tricep single arm extensions 15,12,10,8
  • Overhead Tricep extensions 15,12,10,8
  • Leg extensions 12,10,8,6 
  • Seated hamstring curls 15,12,10,8
  • Barbell squats 10,8,6,4
  • DB side raises 20,15,10,8
  • Chest press machine 12,10,8,6
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Wednesday Workout

Push
  • 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: Row 12cal
  • 2: Ski 12cal
  • 3: Assault Bike 12cal &
  • 12’AMRAP
  • HSPU 6
  • DB Hang clean 6
  • DB Push press 6
  • DB devil press 6
  • DB over Burpees 6
  • {George uses 17.5kg DBs}
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Thursday Workout

Phase 1: Routine
  • 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)
  • DB Bicep curls 12,10,8,6
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Friday Workout

Legs Phase 1:
  • Front Squats 5x5 ,1x10
  • Static Back Lunges 10,8,6 (reps each leg)
  • Leg extensions 8,10,20 (Limit equipment – DB Goblet squat)
Phase 2:
  • 32’EMOM
  • Row 16cal
  • Ski 14cal
  • 2 rounds of strict Cindy Cindy
  • 5 strict Pull ups
  • 10 push ups
  • 15 Air squats
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SATURDAY & SUNDAY – rest days

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