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Sunday, 22 August 2021 22:00

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

Monday Workout

  • Bent over rows 12,10,8,6
  • DB incline press 12,10,8,6
  • Seated hamstring curls 12,10,8,6
  • Barbell lunges 20,20,20,20
  • Tricep skull crushers 15,12,10,8
  • Seated DB bicep curls 12,10,8,6 (each arm)
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Tuesday Workout

Phase 1:
  • Flat barbell press 5,5,5,5,5
  • Seated DB shoulder press 12,10,8,6
  • Tricep bar push downs 20,15,10,8
Phase 2:
  • 21’E3MOM
  • Bench press 8 (100g)
  • Assault bike 18 cal
  • T2B 14
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Wednesday Workout

  • Barbell squats 12,10,8,6
  • Weighted Pull ups 10,8,6,4
  • DB Side raises 30,20,15,10
  • Leg extensions 15,12,10,8
  • Standing machine calf raises 20,15,12,10
  • Seated back row machine 12,10,8,6
  • 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:
  • Bent over rows 5,5,5,5,5
  • DB Prone rows on bench 12,10,8,6
  • Seated DB bicep curls 12,10,8,6 (each arm)
Phase 2:
  • EMOM x 40 minutes
  • 1: 12 Barbell muscle clean
  • 2: 12 Barbell Thrusters
  • 3: 12 Burpees
  • 4th minute- REST
  • (Repeat for 40 mins)
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Friday Workout

  • Leg press 12,10,8,6
  • Seated shoulder press machine 12,10,8,6
  • Cable chest flys 20,15,12,10
  • Ab crunch machine 20,15,10,10
  • Seated wide grip cable rows 15,12,10,8
  • Weighted Chest dips 12,10,8,6
  • Front Squats 5x5 ,1x10
  • Static Back Lunges 10,8,6 (reps each leg)
  • Leg extensions 8,10,20 (Limit equipment – DB Goblet squat)
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SATURDAY & SUNDAY – rest days

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