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Thursday, 26 August 2021 23:43

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

Monday 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 10
  • Barbell Sumo high pull 10
  • Bar over Burpees 10
  • T2B/GHD 15
  • Rest the remaining time of the 5 min.
  • {George uses 60kg barbell}
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Tuesday Workout

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:
  • 25cal Row/Assault bike
  • DB Deadlift 12
  • DB Hang power clean 9
  • DB Push press 6
  • X6 rounds
  • For time (track time and weight)
  • (George uses -27kg DBs - Minimum weight 22.5kg DBs)
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Wednesday Workout

PUSH & ABS WORKOUT PUSH ROUTINE:
  • Bench press 12,10,8
  • Incline DB press 12,10,8
  • Seated iso chest press 15,12,10
  • Cable front raises 15,12,10
  • Tricep cable push downs close grip 15,12,10
  • Tricep cable pull downs supernate grip 15,12,10
  • Standing military press 10,8,6


Abs
  • Decline bench reverse crunch 15,15,15
  • Superset
  • Crunches (max reps 3 sets
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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}
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Friday Workout

Back and biceps:
  • Bent over barbell rows 12,10,8
  • Lat pull downs 15,12,10
  • Close grip pull downs 15,12,10
  • Tbar rows 15,12,10
  • Prone db rows 12,10,8
  • Barbells curls 12,10,8,6
  • Db bicep curls 10,8,6,4 (each arm)
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SATURDAY & SUNDAY – rest days

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