fbpx
  • To reach your greatest potential you’ll have to fight your greatest fears
Sunday, 05 September 2021 17:21

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

Monday Workout

Warm up:
  • 50 Burpees
  • 5 x 1’ On 1’ Off Ski Erg
Workout:
  • 5 x 5 Bench Press
  • 4 x Seated barbell shoulder press 10, 8, 6, 4
  • 3 x Side raises 15, 12, 10
  • 3 x Tricep push down 12, 10, 8
Image

Tuesday Workout

Warm up:
  • 100 air squats
Phase 1:
  • 5 x 5 Back squats
  • 3 x 10 Bulgarian split squats
Phase 2:
  • 20 cal row
  • 20 wall balls
  • 20 box jumps
  • 20 cal row
  • 30 wall balls
  • 30 box jumps
  • 20 cal row
  • 50 wall balls
  • 50 box jumps
  • 20 cal row
Image

Wednesday Workout

Warm up:
  • Row intervals
  • 5 x 1min on 1min off
  • 5 x 5 Front squats
  • 4 x Leg extensions 12, 10, 8, 20
Workout:
  • 5 x rounds for time
  • 5 x Hang power clean
  • 5 x thrusters
  • 5 x shoulder to shoulder
  • 5 x strict HSPU 50-70kg barbell
Image

Thursday 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
  • 30 ‘EMOM
  • 1: Row 14 cal
  • 2: T2B 14
  • 3: Bent over row 8
  • 4: Bike 14 cal
  • 5: HRPU 14
Image

Friday Workout

Warm up:
  • Row intervals
  • 5 x 1min on 1min off
  • 5 x 5 Front squats
  • 4 x Leg extensions 12, 10, 8, 20    
Work out:
  • 5 x Hang power clean
  • 5 x thrusters
  • 5 x shoulder to shoulder
  • 5 x strict HSPU 50-70kg barbell
  • (5 x rounds for time)
Image

SATURDAY & SUNDAY – rest days

Image
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.